Table 2 Personalized advice for sitting less, moving more, and healthy eating based on achievement rate

Sitting less

< 90% (room for improvement)

You need to get up and move more frequently! Try standing up when you drink water or answer the phone!

Sitting less

≥ 90% (good performance)

Great job! Keep up the good work. Regularly standing up and moving can help reduce the risk of non-communicable diseases.

Moving more

< 90% (room for improvement)

Try walking a bit more! Regular exercise stimulates brain cells and keeps your mind sharp!

Moving more

≥ 90% (good performance)

Great job! Exercise helps maintain muscle mass and protect cardiovascular health. Keep up your exercise routine!

Whole grains

< 90% (below standard, increase intake)

Try adding more whole grains to your diet! Brown rice and whole wheat products contain more dietary fiber, phytochemicals, B vitamins, and minerals compared to white rice and refined starches, helping to prevent chronic diseases!

Whole grains

90–110% (good performance)

Great job! Whole, unrefined foods are rich in fiber, phytochemicals, vitamins, and minerals. Consider adding mixed grains, mung beans, sweet potatoes, pumpkins, potatoes, yams, or lotus root to your meals!

Whole grains

> 110% (above standard, reduce intake)

You’re consuming too many whole grains! Research shows that excessive intake of refined carbohydrates (such as white bread and white rice) can lead to chronic high blood sugar levels, which may result in negative metabolic outcomes!

Protein

< 90% (below standard, increase intake)

Increase your protein intake! Foods like beans, eggs, seafood, meat, and dairy products are rich in protein, which can slow the rise of blood sugar, maintain muscle mass, and improve strength!

Protein

90–110% (good performance)

Well done! If you had chicken and dairy this meal, try beans, eggs, seafood, or nuts in the next meal to diversify your nutrient intake!

Protein

> 110% (above standard, reduce intake)

You’re eating too much protein! Studies show that excessive consumption of processed meat and red meat increases the risk of inflammation, oxidative stress, and exposure to carcinogens, raising overall mortality risk! Opt for natural sources like beans, eggs, fish, meat, dairy, and nuts!

Vegetables

< 90% (below standard, increase intake)

You’re not getting enough vegetables. Studies show that people who eat leafy greens have a lower risk of cardiovascular diseases. Try adding spinach or kale to your meals!

Vegetables

≥ 90% (good performance)

Excellent, keep it up! Carotenoids help prevent cardiovascular disease and support eye health. Try incorporating a variety of red, yellow, and green vegetables into your diet!

Fruits

< 90% (below standard, increase intake)

Eat more fruits! A serving of fruit is equivalent to one small apple or one orange.

Fruits

90-184.9% (good performance)

Your efforts are paying off! The Mediterranean diet, known to reduce the risk of cardiovascular disease and cancer, emphasizes fruits and vegetables. Keep up the great work!

Fruits

≥ 185% (above standard, reduce intake)

You’re eating too much fruit! Fiber-rich fruits help with portion control by increasing fullness and slowing digestion, which prevents overeating. Stick to fiber-rich options for better balance!