Week 8's Challenge!
Click here to find details of this week's challenge 'Portion Distortion!
posted by Registered Dietitian @ 9:21 PM
2 Comments
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!
Sunday, July 22, 2007
Contributors
Previous Posts
- Health Benefits of Whole Grains
- Week 6 Results!
- Week 7 Challenge
- Week 6 Podcast!
- Week 6 Recipe
- Health Benefits of Water
- Week 5 Results
- Week 6 Challenge
- Week 5 Recipe
- Week 5 Discussion
Subscribe to
Comments [Atom]
2 Comments:
Have you ever sat down with a box of crackers and started eating the whole thing? Or what about starting to cut up a watermelon and then realize you ate half of it in the process? We are all guilty of ‘Portion Distortion’. That is what this week’s challenge is all about!
Week 8’s challenge is focused on eating just ONE portion (or serving) of each food at a meal (or snack). For example, if you usually have two slices (= 2 servings) of whole grain toast (or bread on a sandwich) the challenge is to only have one slice. The fun will come when you are eating foods like pasta, rice, or anything on a bun (a bun = 2 servings because of the top and bottom). The idea is to become conscious about how much a ‘serving’ really is and to replace the extra calories you are getting from one food (like 3 cups of Pasta Primavera) with another food like fruit or veggies---remember variety is very important in your diet!
The winner of the challenge will be the one who can eat the fewest about of ‘doubled’ servings. So anytime you eat more than one serving of a food item, tally it in the ‘challenge’ column of your tracking sheet. We understand this is a very difficult challenge, but by week 8, we think you are all ready to rise to the challenge! Please post any questions you have.
Need a reminder on what a 'serving size' is for certain foods? See list below:
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
Post a Comment
Subscribe to Post Comments [Atom]
<< Home