Healthy habits are the building blocks of a healthy lifestyle. As you build these habits, they can become a normal part of your day-to-day life.

Healthy eating habits — try to have more often

• Grilled, baked, poached or steamed foods
• A wide range of fruits and vegetables
• Wholemeal or wholegrain starchy foods, like wholemeal breads, wholewheat pasta or brown rice
• Oils and spreads, like olive, vegetable, sunflower or rapeseed. These are lower in saturated fats. Use sparingly as all fats are high in calories

Less healthy eating habits — try to have less often

• Fried or deep-fried foods
• Foods high in salt or sodium, such as processed meals, cheese and crisps
• High energy snack foods, such as sweets, chocolates, cakes and biscuits
• Fats that are high in saturated and trans fats, such as fatty meats and processed foods like cheese and bacon
• Ultra-processed foods like ice cream, crisps and sausages
• Larger portions than needed

Saturated fats are found in many foods, such as meat and dairy products. But too much of these in the diet can raise cholesterol levels. This can increase the risk of heart disease.

Trans fats are found at low levels in some foods, such as meat and dairy products. Like saturated fats, trans fats can also raise cholesterol levels.

It is not always easy to work out if a meal is well balanced. That is where the healthy weight plate can help. Try this out by filling your plate in the following way:

• 1/2 with vegetables or salad
• 1/4 with healthy protein (such as lean meat, fish, egg, tofu or beans)
• 1/4 with carbohydrates (such as potatoes, wholegrain rice,
  chapatti, yam, pasta or bread)

Find out what kind of foods might be healthy choices to have, alongside your treatment with Wegovy^®:

Fruits and vegetables

• Eat at least five portions of a variety of fruit and vegetables every day
• They don’t always have to be fresh — tinned, frozen and dried varieties are all nutritious too
• Remember that fruit juice, vegetable juice and smoothies can only count as one portion of your five-a-day. Limit fruit juice and/or smoothies to a total of 150 ml a day. When fruit is blended it releases sugar. This increases the risk of tooth decay, so it’s best to drink fruit juice or smoothies at mealtimes. Brushing your teeth twice a day helps prevent tooth decay

Potatoes, bread, rice, pasta and other starchy carbohydrates

• Choose wholegrain or higher fibre carbohydrates with less added fat, salt and sugar

Beans, pulses, fish, eggs, meat and other proteins

• Eat more beans and pulses
• Aim for two portions of sustainably sourced fish per week, one of which is oily (such as salmon)
• Eat less red and processed meat

Dairy and alternatives

• Choose lower fat and lower sugar options

Treats

• Biscuits, cakes, chocolate and ice cream can still be enjoyed, but try to have them less often and in small amounts

You may want to plan ahead for the meals that you are going to eat throughout the day. Try to have three balanced meals that are evenly spaced throughout the day.

Try to drink about six to eight glasses of liquid a day. When it comes to drinks, try to choose water, lower fat milk or sugar-free drinks, including tea and coffee.

Stopping or drinking less alcohol can make a big difference to your health. In the short term, drinking less can help you:

• Feel better when you wake up
• Have more energy throughout the day
• Lose weight

In the long term, cutting back on alcohol can benefit your:

• Mood, as there is a link between drinking and depression, anxiety and sadness
• Sleep, as you may have a more steady sleeping pattern and feel more rested
• Overall health, such as lowering your risk of cancer and liver disease

If you’re looking to cut down on alcohol, it can also help to have someone else, such as a partner or friend, take on this challenge with you for motivation. You could also try drinks that are alcohol-free or low in alcohol.

It can be helpful to know what calories are. Calories (kcals) are a measure of how much energy is in our food and drinks. They can be found on the product’s label. Regularly eating too many higher-calorie foods can lead to weight gain. As your treatment is designed to help you to lose or maintain your weight, keeping track of calories is an important part of your journey. You may want to think about meal planning, food shopping or cooking. These can help you have more control over your calorie intake.