One standard alcoholic drink equal to one shot of spirit, one glass of wine, or a 285 mL glass of beer. Having more than four in one sitting is binge drinking (maybe not to you but to your liver). Alternate each drink with a glass of water to help your liver and feel better the next day.

Two servings of fresh fruit each day—rich in antioxidants, fiber, and healthy carbohydrates. Whether as a snack, in salads, or for dessert, fresh is always best!

Three servings of protein-rich foods daily—one for breakfast, lunch, and dinner. This will help you stay full longer, support muscle health, and boost metabolism. Choose whole foods like lean pork, turkey and chicken breast instead of ham, bacon or sausages.

Four days to safely keep pre-cooked or pre-prepared food in the fridge. Keeping this in mind, you can prepare meals in advance—like boiled eggs, poached chicken, cooked brown rice, or chia pudding so you can stay organized even on busy days.

Five grams of fiber per two slices of bread. Choose this healthier bread option to support a healthy gut and heart.

Six 10-minutes of your daily schedule to create a weekly meal plan to keep you organized and ready for busy days. Planning healthy meals and snacks in advance helps you stay on track no matter how hectic your week gets.

Seven days of the week to prioritize healthy habits—like daily walks, vegetables at meals, wholesome snacks or early nights. When healthy living fits naturally into your lifestyle, it becomes sustainable and easier to maintain long term.

Eight glasses of water a day, and even more on hot days or after long workouts. If your urine is dark yellow, it is a sign you need to hydrate more.

Nine tries to build a new habit or try a new food. Do not give up too soon! Stepping out of your comfort zone and staying consistent is the key to lasting, healthy change.

Ten times 1,000 steps a day to stay active and healthy, especially during the festive season. Use a step counter or mobile app to track your progress and keep your heart and body in great shape.

Eleven kind, uplifting, or encouraging things to tell yourself each day. A healthy lifestyle starts with a positive mindset and kind self-talk.

Twelve vegetables to include regularly in your diet—broccoli, Asian greens, spinach, bell pepper, cucumber, tomato, mushrooms, carrot, pumpkin, green beans, peas, and lettuce. Aim for five cups of vegetables daily – salads, stir-fries, snack sticks, steamed, roasted or sautéed – to boost your heart and overall health.