Lifestyle checklist

I sleep at least 7-8 hours per night

I feel like I sleep enough each night – I wake up refreshed, and/or I sleep through the night

I wake up at about the same time each day

I get at least 30 minutes of moderate exercise at least 5 times per week (or at least 75 minutes of vigorous exercise per week)

I take breaks from sitting at least once every hour

I utilize stress release methods almost daily, such as meditation, yoga, restorative yoga, breathing exercises, positive affirmations, visualization etc.

I eat 3-5 meals and snacks every day

I generally eat every 3-5 hours

I don’t often skip meals

I eat breakfast almost every day

My biggest meal is lunch

I usually have a light dinner

I chew my food to pureed consistency or close to it

My mealtimes are calm

I take time to eat

I don’t distract myself (too much) while eating: I taste the food I’m eating and notice how much I ate

I don’t stress over food/I don’t fear food

I put food on my plate according to the plate method, or close to it

Every day I eat something from all food groups (protein foods, carbohydrates, fruits, vegetables, calcium rich foods and heart healthy fat)

I favor whole grains instead of white bread/pasta/rice

I eat 30 different plant foods each week (grains, legumes, vegetables, fruit, nuts, seeds)

I cook my meals more often than buy ready-made food/packaged food

I drink at least 6 cups/1.5 liters of fluids every day (women)

I drink at least 8 cups/2 liters of fluids every day (men)

I drink <3 cups of coffee every day

I don’t drink high-caffeine energy drinks

I drink mostly water