BIG Nutrition: BIG Community—Are you up for a Challenge?
Quality and consistency is what will earn you points for the nutrition challenge beginning October 1 and finishing on November 17. The goal is improved health, focus on quality and consistency, while at the same time, support your CrossFit workouts.
Test In: September 29. By appointment after that day.
Two levels—Regular $30, Individualized $60
- Regular—Complete Score Sheet each week during the seven weeks.
- Individualized—Complete food log for one week. Set up meeting with me to personalize your food intake plan. Complete Score Sheet.
Test Out: November 10
This can be done with food cooked by you, meal kits, prepared foods (eg, Kettlebell Kitchen), foods available for takeout/hot bar at local markets, and through restaurants.
| Vegetables and Fruits
6 servings/day
One serving = 1 cup raw vegetables, chopped fruits, berries 1 medium piece of fruit (banana, apple, pear, etc.) 2 cups of leafy greens ½ cup cooked vegetables or fruits
Include a wide variety of colors of vegetables and fruits! This ensures a wide variety of nutrients and antioxidants.
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Protein Foods
12 servings/day
One serving = 1 oz. lean meat 1 egg 1 oz. fish* 1 oz. tuna** ½ cup cooked lentils, beans or quinoa ¾ cup tofu 2 Tbsp. nut butter+ (~size of a golf ball) or 1 oz. nuts (24 almonds, 18 medium cashews, 12 hazelnuts or filberts, 8 medium Brazil nuts, 12 macadamia nuts, 35 peanuts, 15 pecan halves or 14 English walnut halves) *children and pregnant women—avoid shark, swordfish, king mackerel and tilefish **choose chunk light tuna which has a lower mercury content |
| Starchy Vegetables/Whole Grain Starches
5 servings/day
One serving = ½ cup cooked whole grain (barley, farrow, oats, quinoa, wheat) corn, peas, butternut squash (other squashes too) 1/3 cup cooked brown rice 1 slice whole grain bread/pita/roll ½ bun 1 medium potato/sweet potato (2” diameter X 5” long)
Look for those with 3 grams of fiber or more/serving
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Dairy
2 servings/day
One serving = 1 cup Greek yogurt 1 cup regular, lactose free, or soy milk 1 cup cottage cheese
*Does not include almond, hemp, coconut, cashew, walnut milk, or any other milk unless it has at least 6 gm protein per cup. +If you don’t include dairy in your plan, consume 2 additional servings of lean protein. |
| Fats
6 servings/day One serving = 1 tsp olive oil, butter 1 Tbsp. mayonnaise 1/8 avocado 1 slice bacon |
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| Other (unlimited)
Unsweetened coffee, tea, or water Spices or herbs Vinegar, mustard, soy sauce Lemon, lime juice |
Items to eliminate during the challenge
Refined carbohydrate foods, fried foods, desserts, soda, candy, alcohol
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I hope to see you Saturday for the Challenge Test-In!
Happy and healthful eating,
Donna G. Pertel, MEd, RD, LDN