Weekly habit planner

Meal planning means deciding what you might eat and what you need to buy before the week gets busy. It can be as simple as a short list of familiar meals. Include different food groups, consider budget and allergies, and leave room for changes rather than expecting a perfect schedule.

• Source: NIDDK

Plan around the time you actually have, not an ideal week. Choose a few familiar meals, reuse ingredients and keep convenient options available. Canned beans, frozen vegetables and ready-to-use ingredients may make preparation simpler. Compare package labels, consider allergies and use safe storage instructions rather than making a complicated schedule.

• Source: NIDDK

You can assemble meals from foods that need little preparation, such as washed vegetables, canned beans and suitable ready-to-eat staples. Read labels for ingredients and allergens, and follow package storage instructions. Aim for variety within your budget and preferences; an elaborate recipe is not required for every meal you plan.

• Source: NIDDK

The CDC describes a general adult activity framework that includes aerobic movement and muscle-strengthening activities. That framework is not an individual exercise prescription. Choose activities appropriate to your current ability, start with what feels manageable, and ask your doctor about any limitations before beginning, especially with symptoms or a medical condition.

• Source: CDC
• Source: WHO

Start with meals you already enjoy, check what is in your kitchen, and compare affordable ingredients before shopping. Frozen vegetables, canned beans and simple staple foods can fit everyday meal planning. Choose options that suit your preferences and budget rather than following a costly list of special products.

• Source: NIDDK