Sleep 7–9 h a night for adults Activity 150 min moderate exercise a week Strength 2 days muscle work a week Fruit & veg 400 g about five portions a day Salt < 5 g a day — about a teaspoon Free sugars < 10% of daily energy Fibre 25–30 g a day Daylight 10 min outside after waking Screens 1 h off before bed Sitting 30 min max before a stretch break