Word list

A

Alcohol-free day. A day with no alcoholic drinks — a common suggestion in moderate-drinking guidance.

F

Fibre. The part of plant foods that is not fully digested. Vegetables, fruit, pulses and whole grains are usual sources.

H

Habit stacking. Attaching a new small action to something you already do (for example, a short walk after lunch). Useful when kept modest.

M

Moderate activity. Movement that raises the heart rate and breathing while still allowing conversation — brisk walking is the classic example.

Moderate drinking. Keeping alcohol within low-risk limits published by local health authorities, with room for alcohol-free days. Not drinking at all remains valid.

P

Plate model. A visual way to portion a meal — often half vegetables and fruit, a quarter protein foods, a quarter starchy foods.

Portion. How much of a food you serve at one sitting. Hands and plate sections are rough guides; kitchen scales are optional.

Protein foods. Foods that supply meaningful protein: meat, fish, eggs, dairy, beans, lentils, tofu and similar.

Pulse. Dried beans, peas and lentils used as food.

S

Sleep window. A consistent band of bedtime and wake time across the week.

Strength session. Activity that works major muscle groups — body-weight exercises, resistance bands or weights.

U

Unsaturated fat. Fats more often found in oils, nuts, seeds and oily fish; generally preferred over large amounts of hard animal fats in everyday cooking guidance.

W

Whole grain. Grain foods that keep the bran and germ as well as the endosperm — for example brown rice, oats and wholemeal bread.

Wind-down. A short, repeatable evening sequence that signals the day is closing.

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