Nutrition Challenge Rules
Click on Comments to view the rules for the upcoming challenge!!!
posted by Kalee @ 8:04 AM
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Health Challenge 2007
Welcome to Nutrition Challenge 2007! This is a fun, interactive 10 week challenge designed by Registered Dietitians to help you improve your eating and exercise habits with a group of people!!! There will be weekly challenges and games to keep the competition interesting!
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Rules of the Challenge
· Everyday, you start out with 20 points
· Losing points:
-10 for not following meal plan exactly (see carbohydrate/fat/protein servings per day section of instructions)
-10 for not exercising 30 minutes
-5 for eating out or eating fast food
(‘eating out’ includes any type of restaurant, would not include potlucks)
· Gaining points:+5 for every lb lost
+5 for every extra 30 minutes of exercise
+5 for eating 3 servings of whole grains(must say ‘whole’ on the ingredients list, ‘mulitgrain’ does not =whole)
+5 for eating 5 servings of fruit/vegetables
· There will be a weekly challenge beginning in week 2, with the challenge winner getting 10 points and a reward. The reward is getting 1 day off of exercising OR eating one meal out with no penalty of points.
· The meal plans consist of 4 groups of food to keep track of: Carbs, Meat, Fat, and Sweets. Carbs consist of starch (which includes foods like pasta, grains, breads, rice, cereal), all fruit, and dairy. See attached sheet for serving sizes and foods from each group. The number of servings from each group varies depending on your kcal level. (See kcal levels at the end of the instructions).
·Exercise can be weight training, cardio machines, running/walking, yoga, exercise classes, and outdoor sports. Round exercise minutes to 30 minute increments.
·You will weigh yourself every Monday morning on the same scale, without any shoes on. Your weight will not be released to the group, just record your weight loss or gain on the tracking sheet which will be used for points purposes.
·The challenge will last 10 weeks, starting Monday, June 4th, until August 12th. The cost of the challenge will be incentive for you to work hard with proper diet and exercise as the top three participants in the challenge will receive a cash award! Also, weekly challenge winners will receive prices for their great efforts!
·Your calorie level is determined as follows:
5’0”-5’3”—1400 kcal/day
5’4”-5’6”—1600 kcal/day
5’7”-6’0”—1800 kcal/day
No wt loss desired—2000 kcal/day
·Complete your tracking sheet in a Word document and email the tracking sheet to nutritionchallenge@yahoo.com every Monday. Results will be compiled and weekly updates will be emailed to you with point totals and challenge winners.
Cheat Sheet-Serving Sizes of Common Foods
Carbohydrates: Starch, Fruit, Dairy
Starch:
Bread- 1 slice Muffins-1oz(1/4muffin)
Cereal(including oatmeal)-1/2 cPotato-1/4 lg baking
Pasta-1/3 c
Crackers-6
Rice-1/3 c
Popcorn-nofat/lofat-3 cups
Tortillas-6inch
Beans-1/2 cup
Pancakes-4inch
Chips-10
Fruit:
Apple-1small
Grapes-17
Applesauce-1/2c unsweetened
Melon-1slice/1c. cubed
Banana-1small
Orange-1small
Berries-3/4c
½ c juice(only 1 svg/d will count as fruit)
Dried Fruit-1/4c
1/2cup canned fruit in juices
Dairy:
Milk-1c(8oz)
Soymilk-1c
Yogurt-2/3c
*Note-for carb-counting purposes, cheese does not count as dairy, instead it counts as a meat
Meats: Meat, Fish, Poultry, Cheese, Beans, Lentils, Tofu, Egg
1 serving meat= 3 oz, the size of the palm of your hands or a deck of cards
Beans/Lentils-1/2 cup, Tofu, ½ cup, Cheese-1 oz(size of 2 dice), 1egg
Fats: Margarine, Butter, Oils
Oil-1 tsp, Nuts-6, Peanut butter-1/2Tbsp, Margarine/Butter-1 tsp, Mayo-1tsp, Cream/HalfnHalf-2Tbsp, Cream Cheese-1Tbsp, Sour Cream-2Tbsp
Sweets: Cookies, Cakes, Candy, Ice Cream
1 medium cookie, 2”piece of cake, medium brownie, ½ c ice cream, 1 c frozen yogurt
**Note: Vegetables are free foods. They can be eaten as often as you would like. To keep track of servings, it is ½ cup cooked, or 1 cup raw. But if you put any sauces or anything with calories on them (dip), you have to count whatever you add. No other free foods are allowed. No sugar-free candy or sweets.
Whole grains are anything with oats, whole wheat or whole grain on the label. Multi-grain, or wheat does not count. It has to say whole! Just check the label.
You may also notice that a lot of what you eat may count as a meat and a carb, or carb and a fat, so just do your best and when in doubt- Ask! If you eat a cream sauce on pasta or rice, count that as a fat, and then count the pasta as a carb. You are going to have to break down what you eat to a certain extent. Feel free to email with questions.
To find out where any additional foods fit in, check out the diabetic exchange list at the following website: http://www.perinatology.com/Nutrition/EXCHANGE%20LIST.pdf.
If you have a food label, check the Carb on the label….15 g of carb= 1 serving of carbohydrate on your tracking sheet.
Meal Plans:
1400 Kcal:
13 servings of Carb/day
3 servings of Meat/day
5 servings of Fat/day
3 servings of Sweets/week
1600 Kcal:
15 servings of Carb/day
3 servings of Meat/day
5 servings of Fat/day
3 servings of Sweets/week
1800 Kcal:
17 servings of Carb/day
3 servings of Meat/day
5 servings of Fat/day
3 servings of Sweets/week
2000 Kcal:
19 servings of Carb/day
3 servings of Meat/day
5 servings of Fat/day
3 servings of Sweets/week
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