Table 2 Ten messages aimed at preventing weight gain ¹ in mid-age

1. Improve diet quality, limit non-fibre sources [37, 39, 40]

Aim to eat two serves of fruit every day with no more than one serve in the form of juice.

2. Improve diet quality [37, 40]

Aim to eat at least five serves of vegetables every day

3. Improve diet quality [37, 40]

Aim to eat one to one-and-a-half serves of meat or meat alternatives every day

4. Improve diet quality [37, 40]

Aim to eat two to three serves of dairy every day

5. Increase dietary fibre [39]

Aim to eat wholegrain varieties of breads and cereals.

6. Decrease energy intake [37, 40]

Limit your intake of extra foods, which are high in fat and sugar, to two serves per day or less

7. Decrease energy intake [38]

Aim to cut down on the number of meals eaten outside the home each week

8. Meet national physical activity recommendations [30]

Aim to engage in moderate to vigorous physical activity for at least 30 minutes, five days per week or 150 minutes total per week.

9. Decrease sedentary activity [23]

Aim to sit for less than three hours per day

10. Increase physical activity [31]

Aim to take at least 10,000 steps per day