Health Challenge

healthy food, healthy snacks

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?
Divider
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:

 
 
Amount that counts as
1 cup of vegetables
 
Amount that counts as ½ cup of vegetables
Dark-Green Vegetables
 
 
 
 
Broccoli
 
1 cup chopped or florets
 
 
 
 
3 spears 5″ long raw or cooked
 
 
Greens (collards, mustard greens, turnip greens, kale)
 
1 cup cooked
 
 
Spinach
 
1 cup, cooked
 
 
 
 
2 cups raw is equivalent to 1 cup of vegetables
 
1 cup raw is equivalent to ½ cup of vegetables
Raw leafy greens: Spinach, romaine, watercress, dark green leafy lettuce, endive, escarole
 
2 cups raw is equivalent to 1 cup of vegetables
 
1 cup raw is equivalent to ½ cup of vegetables
Orange Vegetables
 
 
 
 
Carrots
 
1 cup, strips, slices, or chopped, raw or cooked
 
 
 
 
2 medium
 
1 medium carrot
 
 
1 cup baby carrots (about 12)
 
About 6 baby carrots
Pumpkin
 
1 cup mashed, cooked
 
 
Sweetpotato
 
1 large baked (2 ¼” or more diameter)
 
 
 
 
1 cup sliced or mashed, cooked
 
 
Winter squash (acorn, butternut, hubbard)
 
1 cup cubed, cooked
 
½ acorn squash, baked = ¾ cup
Dry beans and peas
 
 
 
 
Dry beans and peas (Such as black, garbanzo, kidney, pinto, or soy beans, or black eyed peas or split peas
 
1 cup whole or mashed, cooked
 
 
Tofu
 
1 cup ½” cubes (about 8 ounces)
 
1 piece 2 ½ ” x 2 ¾ ” x 1″ (about 4 ounces)
Starchy Vegetables
 
 
 
 
Corn, yellow or white
 
1 cup
 
 
 
 
1 large ear (8” to 9” long)
 
1 small ear (about 6” long)
Green peas
 
1 cup
 
 
White potatoes
 
1 cup diced, mashed
 
 
 
 
1 medium boiled or baked potato (2 ½ ” to 3″ diameter)
 
 
 
 
French fried: 20 medium to long strips (2 ½” to 4” long) (Contains discretionary calories.)
 
 
 
 
Amount that counts as
1 cup of vegetables
 
Amount that counts as ½ cup of vegetables
Other Vegetables
 
 
 
 
Bean sprouts
 
1 cup cooked
 
 
Cabbage, green
 
1 cup, chopped or shredded raw or cooked
 
 
Cauliflower
 
1 cup pieces or florets raw or cooked
 
 
Celery
 
1 cup, diced or sliced, raw or cooked
 
 
 
 
2 large stalks (11″ to 12″ long)
 
1 large stalk (11″ to 12″ long)
Cucumbers
 
1 cup raw, sliced or chopped
 
 
Green or wax beans
 
1 cup cooked
 
 
Green or red peppers
 
1 cup chopped, raw or cooked
 
 
 
 
1 large pepper (3” diameter, 3-¾” long)
 
1 small pepper
Lettuce, iceberg or head
 
2 cups raw, shredded or chopped = equivalent to 1 cup of vegetables
 
1 cup raw, shredded or chopped = equivalent to ½ cup of vegetables
Mushrooms
 
1 cup raw or cooked
 
 
Onions
 
1 cup chopped, raw or cooked
 
 
Tomatoes
 
1 large raw whole (3″)
 
1 small raw whole (2 ¼ “)
 
 
1 cup chopped or sliced, raw, canned, or cooked
 
1 medium canned
Tomato or mixed vegetable juice
 
1 cup
 
½ cup
Summer squash or zucchini
 
1 cup cooked, sliced or diced
 
 

 

What counts as a cup of fruit?
Divider
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
Apple
 
½ large (3.25″ diameter)
   
 
   
1 small (2.5″ diameter)
   
 
   
1 cup sliced or chopped, raw or cooked
 
½ cup sliced or chopped, raw or cooked
Applesauce
 
1 cup
 
1 snack container (4 oz.)
Banana
 
1 cup sliced
 
1 small (less than 6” long)
 
   
1 large (8” to 9” long)
   
Cantaloupe
 
1 cup diced or melon balls
 
1 medium wedge (1/8 of a med. melon)
Grapes
 
1 cup whole or cut-up
   
 
   
32 seedless grapes
 
16 seedless grapes
Grapefruit
 
1 medium (4” diameter)
 
½ medium (4” diameter)
 
   
1 cup sections
   
Mixed fruit (fruit cocktail)
 
1 cup diced or sliced, raw or canned, drained
 
1 snack container (4 oz) drained = 3/8 cup
Orange
 
1 large (3-1/16″ diameter)
 
1 small (2-3/8″ diameter)
 
   
1 cup sections
   
Orange, mandarin
 
1 cup canned, drained
   
Peach
 
1 large (2 ¾” diameter)
 
1 small (2” diameter)
 
   
1 cup sliced or diced, raw, cooked, or canned, drained
 
1 snack container (4 oz) drained = 3/8 cup
 
   
2 halves, canned
   
Pear
 
1 medium pear (2.5 per lb)
 
1 snack container (4 oz.) drained = 3/8 cup
 
   
1 cup sliced or diced, raw, cooked, or canned, drained
   
Pineapple
 
1 cup chunks, sliced or crushed, raw, cooked or canned, drained
 
1 snack container (4 oz) drained = 3/8 cup
Plum
 
1 cup sliced raw or cooked
   
 
   
3 medium or 2 large plums
 
1 large plum
Strawberries
 
About 8 large berries
   
 
   
1 cup whole, halved, or sliced, fresh or frozen
 
½ cup whole, halved, or sliced
Watermelon
 
1 small wedge (1” thick)
 
6 melon balls
 
   
1 cup diced or balls
   
Dried fruit (raisins, prunes, apricots, etc.)
 
½ cup dried fruit is equivalent to 1 cup fruit ½ cup raisins ½ cup prunes ½ cup dried apricots
 
¼ cup dried fruit is equivalent to ½ cup fruit 1 small box raisins (1.5 oz)
100% fruit juice (orange, apple, grape, grapefruit, etc.)
 
1 cup
 
½ cup
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