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posted by Registered Dietitian @ 7:28 PM
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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!
Monday, June 04, 2007
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- Week 1 Podcast!
- Welcome to Week 1 of the Nutrition Challenge
- Week 1 Recipe
- Nutrition Challenge Rules
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11 Comments:
Sooo, a lot of participants have been asking how to count their servings, so here are some foods and how you would count them:
1 cup cereal with milk(3 carbs: 2 for the cereal, 1 for milk)
1 1/2 cup lasagna(3 carbs for the pasta, 1 vegetable for the tomato sauce, 1/2 meat for ground beef, 1/2 meat for cheese)
1 plain cheeseburger from restaurant(2 meat for beef, 1 meat for cheese, 2 carbs for bun)
Taco Salad: 2 cups lettuce, 1/2 cup beans, 1/4 cup cheese, 2 T guacamole, 1/2 cup salsa, 1 cup ground beef (3 vegetables(lettuce&salsa), 2 meats(beef&cheese), 1 fat(guacamole), 1 carb(beans)
So, as you can see, you just have to guess when you are breaking down complex meals/foods. It may not be exact, but just do your best. Luckily, most meals are not all mixed together, so calculating the separate foods is a bit easier. If you have eaten something that you're not sure how to calculate, post it on here and I'll respond how to count it. Trust me, after a few days it gets a lot easier and you will be able to do it much quicker!
What tips are there for traveling and still trying to stick to a healthy diet?
Summer vacations are a time for both relaxation and travel. Whether you’re traveling by plane, train or automobile, being “on the road” can often disrupt a healthy eating routine.
As you plan your trip, take time to think about eating, physical activity and hydration. Keep meals and snacks three to four hours apart. If it means carrying snacks, plan accordingly. If you’re worried about airport food or eating on the road, pack nonperishables like peanut butter and whole grain crackers, nuts and dried fruit or trail mix.
Also, plan ahead at your hotel. I encourage you to take fresh fruits and vegetables (or purchase when you get to your destination). Make sure your hotel has a refrigerator in it to keep your food fresh. You don’t have to ‘eat out’ all 3 meals a day. If you plan in advance you can have foods available for breakfast and lunch, and then enjoy a nice meal in the evening.
Sitting for long periods of time can make you feel lethargic and unmotivated, so plan your travel days with some “get up and move” time. Walk in the airport or train terminal or at a highway rest stop. Try to move your feet and stretch your legs when seated for long periods.
And drink plenty of water or water-based beverages to stay well-hydrated.
Do you get +1 for each serving of fruits, vegetables or whole grains?
Yes, it is 1 point for each serving of fruits, vegetables and whole grains, not 5 points for 5 fruit/veg and 3 whole grains, as the original rules say. We will be giving 1 point for each serving of fruit, vegetables and whole grains that you eat!!!
I work 12 hour shifts and often have 10,000 or more steps. Can I count that as 30 min of exercise?
Are we penalized for not eating all the fat and/or all the sweet servings we are allowed? Say I only have 2 servings of sweets instead of the 3 in the plan, is this considered not following the meal plan exactly since I would think this would be a benefit?
Becca,
Great question. No, you are not penalized for going under on the number of serving such as taking in 13 servings of carbohydrates instead of 16 (or the sweets example you stated). That is fine. If you go over on these servings, that would be 'not following the meal plan'!
Anonymous,
It's great that you get 10,000 steps each day!!! That is impressive! I would say that you shouldn't count it as 30 minutes of exercise, since you are not actually setting out to exercise and getting your heart rate up by walking briskly or running, lifting weights, etc. Just use your judgement. If you think you are walking briskly for 30 minutes out of your shift, then count it as exercise, but try to get some planned exercise in each day as well.
How are we supposed to count items that are reduced fat or fat free (such as dressing, mayo, peanut butter, sour cream, cream cheese etc.)?
Yes, even if a product is fat free or reduced fat, often it has the same or more calories than the full fat version, so you still have to count it in the group it belongs in. Unless it is calorie-free, you must count it. Good question!
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