Hey who’s ready for a health challenge? Summer is not that far away and I know how we get when we put on our first pair of shorts or go shopping for a swim suit.
So, Wednesday, February, 16th we start the challenge. This is a project I am working on for class so it would be a big help to get some participates and it will help you be a healthier you! I am starting it in the middle of the week to give everyone 4 full days to prepare. This will be a 8 week challenge. I will post the weeks challenge on Fridays. Tuesdays & Thursday I will post a healthy recipe that I have tried. Things that you should do :
Start a diary
Weigh yourself first thing Wednesday morning and record it in your diary. Write down what foods you eat, how much and how you feel emotionally and physically. I would really like to know how you are doing so you can either post it as a comment or privately to my e-mail. letisha70401@hotmail.com . You don’t have to tell me your weight but I would love to know how the challenge is working for you.
There are some some great apps for iphones to help keep up with what you eat. I use Lose It! If anyone else has one they like please post it in comments. There are also some free online sites that help. FitDay is a good one.
Workout– Set it up like an appointment. Mini workouts are great! At work I sometime get up from my desk and do 10 push-ups on the edge of my desk. In the bathroom I do 10 leg lifts on each leg while holding on to the sink. It’s real easy to fit those little exercises in. I will post an at work “Quickie” on Mondays.
Lets get the challenge started!
Challenge- Week 1
NO added sugars – try to fix your sugar cravings with fruit.
NO fried foods – baked, broiled, grilled or sautéed in a tablespoon of olive is the best way to go.
Incorporate in your diet:
3 cups of vegetables a day- see chart below
2 cups of fruit a day- see chart below
Excercise:
Walk 30 minutes 3 days a week
So whose with me! Let’s go and good health!
Use the chart below as a guide. I can e-mail you the chart if you want to print it out. Just e-mail me a request.
What counts as a cup of vegetables?
In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group. The chart lists specific amounts count as 1 cup of vegetables (in some cases equivalents for ½ cup are also shown) towards your recommended intake:
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Amount that counts as
1 cup of vegetables |
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Amount that counts as ½ cup of vegetables
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Dark-Green Vegetables
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Broccoli
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1 cup chopped or florets
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3 spears 5″ long raw or cooked
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Greens (collards, mustard greens, turnip greens, kale)
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1 cup cooked
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Spinach
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1 cup, cooked
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2 cups raw is equivalent to 1 cup of vegetables
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1 cup raw is equivalent to ½ cup of vegetables
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Raw leafy greens: Spinach, romaine, watercress, dark green leafy lettuce, endive, escarole
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2 cups raw is equivalent to 1 cup of vegetables
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1 cup raw is equivalent to ½ cup of vegetables
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Orange Vegetables
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Carrots
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1 cup, strips, slices, or chopped, raw or cooked
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2 medium
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1 medium carrot
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1 cup baby carrots (about 12)
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About 6 baby carrots
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Pumpkin
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1 cup mashed, cooked
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Sweetpotato
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1 large baked (2 ¼” or more diameter)
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1 cup sliced or mashed, cooked
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Winter squash (acorn, butternut, hubbard)
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1 cup cubed, cooked
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½ acorn squash, baked = ¾ cup
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Dry beans and peas
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Dry beans and peas (Such as black, garbanzo, kidney, pinto, or soy beans, or black eyed peas or split peas
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1 cup whole or mashed, cooked
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Tofu
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1 cup ½” cubes (about 8 ounces)
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1 piece 2 ½ ” x 2 ¾ ” x 1″ (about 4 ounces)
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Starchy Vegetables
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Corn, yellow or white
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1 cup
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1 large ear (8” to 9” long)
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1 small ear (about 6” long)
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Green peas
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1 cup
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White potatoes
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1 cup diced, mashed
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1 medium boiled or baked potato (2 ½ ” to 3″ diameter)
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French fried: 20 medium to long strips (2 ½” to 4” long) (Contains discretionary calories.)
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Amount that counts as
1 cup of vegetables |
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Amount that counts as ½ cup of vegetables
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Other Vegetables
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Bean sprouts
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1 cup cooked
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Cabbage, green
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1 cup, chopped or shredded raw or cooked
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Cauliflower
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1 cup pieces or florets raw or cooked
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Celery
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1 cup, diced or sliced, raw or cooked
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2 large stalks (11″ to 12″ long)
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1 large stalk (11″ to 12″ long)
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Cucumbers
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1 cup raw, sliced or chopped
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Green or wax beans
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1 cup cooked
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Green or red peppers
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1 cup chopped, raw or cooked
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1 large pepper (3” diameter, 3-¾” long)
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1 small pepper
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Lettuce, iceberg or head
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2 cups raw, shredded or chopped = equivalent to 1 cup of vegetables
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1 cup raw, shredded or chopped = equivalent to ½ cup of vegetables
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Mushrooms
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1 cup raw or cooked
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Onions
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1 cup chopped, raw or cooked
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Tomatoes
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1 large raw whole (3″)
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1 small raw whole (2 ¼ “)
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1 cup chopped or sliced, raw, canned, or cooked
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1 medium canned
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Tomato or mixed vegetable juice
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1 cup
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½ cup
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Summer squash or zucchini
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1 cup cooked, sliced or diced
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In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group. The following specific amounts count as 1 cup of fruit (in some cases equivalents for ½ cup are also shown) towards your daily recommended intake:
Amount that counts as
1 cup of fruit |
Amount that counts as
½ cup of fruit |
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Apple
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½ large (3.25″ diameter)
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1 small (2.5″ diameter)
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1 cup sliced or chopped, raw or cooked
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½ cup sliced or chopped, raw or cooked
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Applesauce
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1 cup
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1 snack container (4 oz.)
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Banana
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1 cup sliced
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1 small (less than 6” long)
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1 large (8” to 9” long)
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Cantaloupe
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1 cup diced or melon balls
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1 medium wedge (1/8 of a med. melon)
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Grapes
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1 cup whole or cut-up
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32 seedless grapes
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16 seedless grapes
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Grapefruit
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1 medium (4” diameter)
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½ medium (4” diameter)
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1 cup sections
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Mixed fruit (fruit cocktail)
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1 cup diced or sliced, raw or canned, drained
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1 snack container (4 oz) drained = 3/8 cup
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Orange
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1 large (3-1/16″ diameter)
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1 small (2-3/8″ diameter)
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1 cup sections
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Orange, mandarin
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1 cup canned, drained
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Peach
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1 large (2 ¾” diameter)
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1 small (2” diameter)
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1 cup sliced or diced, raw, cooked, or canned, drained
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1 snack container (4 oz) drained = 3/8 cup
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2 halves, canned
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Pear
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1 medium pear (2.5 per lb)
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1 snack container (4 oz.) drained = 3/8 cup
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1 cup sliced or diced, raw, cooked, or canned, drained
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Pineapple
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1 cup chunks, sliced or crushed, raw, cooked or canned, drained
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1 snack container (4 oz) drained = 3/8 cup
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Plum
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1 cup sliced raw or cooked
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3 medium or 2 large plums
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1 large plum
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Strawberries
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About 8 large berries
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1 cup whole, halved, or sliced, fresh or frozen
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½ cup whole, halved, or sliced
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Watermelon
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1 small wedge (1” thick)
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6 melon balls
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1 cup diced or balls
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Dried fruit (raisins, prunes, apricots, etc.)
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½ cup dried fruit is equivalent to 1 cup fruit ½ cup raisins ½ cup prunes ½ cup dried apricots
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¼ cup dried fruit is equivalent to ½ cup fruit 1 small box raisins (1.5 oz)
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100% fruit juice (orange, apple, grape, grapefruit, etc.)
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1 cup
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½ cup
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i phone app is wonderful!