UCLP© Step 2: Building strong foundations

In step 1 of the UCLP© we asked you to think about your reasons for making changes and to complete our diet checklist or to keep a diet diary to help you to reflect on what you eat.

This step is about making better choices. It means making small changes to your meals and snacks and putting in place the building blocks of a heart healthy diet. We call this stage – building strong foundations.

Reasons for making changes Vegan Diet Checklist Diet checklist  Diet diary

 

Reviewing your diet checklist

Focus on where you answered NO (red) or SOMETIMES (amber).  Aim to make one improvement every 1-2 weeks. Trying to make too many improvements all at once can be overwhelming and makes it more difficult to keep this up for the long-term.

 Reviewing your food diary

Here are some helpful tips for reviewing your diet diary. Have a look at the foods you’re eating day to day and use these tips to see where you can make changes. 

  • Eating three meals a day and the occasional snack is a great way to ensure that you meet your nutritional needs everyday
  • Most meals should include at least one portion of fruit or vegetables, a starchy food (potato, bread, rice, pasta etc.) and a protein source (meat, fish, eggs, cheese, nuts, milk, yogurt, pulses)
  • Healthy snacks such as fresh or dried fruit, nuts and seeds can make a welcome contribution to cholesterol lowering
  • Limit sugary drinks and keep alcohol within healthy limits
  • Your portion sizes – note the size of the segments in the healthy food plate – is this reflected on your plate and in your daily diet?

Once you have reviewed the different improvement you can make in Step 2, It's time to set some targets and goals

Now that you have read all the different improvements you can make to your diet to help manage your cholesterol, which would you like to tackle first? Remember, it’s important to make just one or two small changes at any one time, review your progress after a few weeks before considering other improvements you could make.

Download our Setting Targets form to help you set achievable targets and keep on track of your progress