Welcome to your toolkit for making practical, evidence-based changes to support your health and weight goals. You don’t have to do it all at once. Start with 1-2 changes that feel doable, then build from there. It’s not about perfection – it’s about finding what works for you.

Getting started: Small changes that make a big difference

Real, lasting health changes come from consistent habits that fit your life.

Try a few of the ideas below and build on them over time.

Everyday habits to try:

1.       Keep a simple diary

• Track food, habits or sleep for a few days to spot patterns.
• Download our Irish Heart Foundation Food Diary Here

2.       Build balanced meals

Use this balanced plate as a visual guide.

• Include 20-40g of protein per meal.
• Add 2-3 portions of fruit or vegetables.
• Choose high-fibre carbs.
• Include small amounts of heart healthy fats.
• Eat less fat or carbs if needed, but keep protein and fibre steady.

See the HSE’s Food Pyramid serving size guide for portion guidance.

3.       Don’t chase hunger

• Aim for regular meals (breakfast, lunch, dinner) and a snack if needed.

4.       Make sure you’re eating enough

• Fad diets and big calorie cuts are not sustainable.
• They can increase cravings, reduce energy and harm your hunger/fullness cues.
• Focus on habits you can sustain rather than calorie counting.
• If you are calorie counting, keep the deficit moderate (max 500 calories per day).
• If you’re still feeling hungry ask yourself:
  • Are my meals big enough?
  • Are they balanced?
  • Am I leaving too long between meals?

5.       Enjoy some pre-meal nibbles

Crunchy vegetables and fruit or soup before meals can help you feel full and reduce your overall food intake.

• Try an apple before breakfast.
• Soup before lunch.
• Salad before dinner.

6.       Hydrate wisely

• A 500ml glass of water 30 minutes before meals can help with fullness, as it may reduce appetite and lead to eating around 13-20% less.
• To see if you are well hydrated, check the colour of your urine. Pale yellow urine (the colour of straw) means you’re drinking enough fluids. Dark coloured urine (the colour of apple juice) means you may be dehydrated and need to drink more water.

7.       Boost your fibre intake

• Add fruit, vegetables, beans, lentils, seeds and high-fibre carbs (more than 6g fibre per 100g of food).
• Increase fibre slowly and drink plenty of fluids.

8.       Slow down when eating

Eating slowly helps your brain regular your appetite better. Use the 10-20 rule:

• Take bites the size of a 10-20 cent coin.
• Chew for 10-20 seconds.
• Pause for 10-20 seconds between mouthfuls.

9.       If you’re an evening snacker

• Start the day with a savoury high protein breakfast (see Example Meal Plan).
• Distract yourself with an activity that isn’t linked to food.
• Go for an evening walk.
• Try a casein-based snack before bed (see Example Meal Plan).

10.  Plan ahead

• Make a shopping list and avoid shopping when tired or stressed (easier said than done, we know!).

11.  Get good sleep (if you can)

• Sleep affects cravings, energy, mood and appetite.
• Aim for 7-9 hours a night.
• Get daylight early in the day.
• Be physically active.
• Avoid caffeine and screens before bed.
• Keep your room cool and dark.
• Go to bed and get up at the same time every day.

12.  Movement matters

• Aim to be physically active most days.
• Include resistance training like Pilates or lifting weights 2-3 times a week to protect your muscle and metabolism.

13.  Stay on track

• Be flexible – life happens.
• Focus on habits, not just the scale.
• Use simple tools to track meals, activity or mood.
• Celebrate wins beyond weight (e.g. energy, confidence, sleep).
• Try tracking 1-2 goals using a calendar, step/activity log or short-term food diary.

14.  When motivation slips

• Track small wins or refresh your routine.
• No time? Start with 5 minutes of movement.
• Feeling stressed or low? Talk to someone you trust or explore therapy.
• Fallen off track? Reflect, reset and restart.

Ask yourself:

• What do I want to do?
• What’s helping or getting in the way?
• What could I try?
• What step will I take now?

Need extra support?

You’re not alone. Support can make all the difference. Visit our Supports and Signposting page or talk to:

• your GP or practice nurse
• a registered dietitian
• a therapist or support group
• a friend or accountability partner