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Stay within a healthy body weight range and manage your waist circumference.
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Aim for at least 10 hours of moderate-intensity exercise weekly, or 5-10 hours for partial credit.
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Fill your plate with whole grains, fruits, vegetables, and beans, aiming for 30 grams of fiber daily.
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Limit processed foods, fast foods, and foods high in fat, starches, or sugars.
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Consume less than 21 grams of processed meat weekly and less than 500 grams of red meat.
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Ditch sugary drinks altogether, but if that's too hard, aim for less than 14 glasses per week.
Ideally, avoid alcohol, but if you must, stick to less than 14 drinks per week.
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