BIG Nutrition: Nutrition Challenge–What would a day look like in real food?
The BIG nutrition challenge begins October 9 and ends November 19 with a kick-off meeting is this Saturday, October 1, 2016, starting at approximately 12:30 pm at BIG. You can participate even if you can’t be at the meeting.
There will be three (3) options for participation: scaled ($40), RX ($80), and RX plus ($120). This will be a potluck, so bring a meat, bean, veggie, or fruit, and we will discuss the challenge!
This is a two-part challenge for Quality and Nutrient Timing:
Keep in mind, this is a minimum servings for quality and is approximately 1600 calories for reference.
| Quality
(servings/day) |
Timing
|
| Strive for….
5 vegetables 10 oz lean protein 4 whole grains 2 fruits 2 dairy 4 fats 6 tsp added sugar or less ½ your body weight in water |
Eating/drinking within 1 hour of waking
Pre-WOD something (meal 2-3 hours before or snack ½ -1 hour before)
Post-WOD something (meal or snack no more than 1-2 hours after)
|
To increase to:
- 1900-2000 kcals—6 vegetables, 12 protein, 6 whole grains, 2 fruits, 2 dairy, 5 fats, 6 tsp added sugar
- 2300-2400 kcals—6 vegetables, 15 protein, 7 whole grains, 3 fruits, 2 dairy, 6 fats, 6 tsp added sugar
What does the minimum look like in actual food?
DAY 1
Meal 1
2 eggs scrambled with veggie (2 protein, 1 veggie, 1 fat)
2 slices whole wheat toast with 1 Tbsp. peanut butter on each (2 whole grain, 1 protein, and 1 tsp added sugar)
Coffee
Water
Meal 2
Whole grain bread with 3 oz. turkey, lettuce, tomato, mustard (2 whole grain, 3 protein)
1 cup raw veggies (1 veggie)
1 orange (1 fruit)
Water
Snack pre-WOD
1 apple (1 fruit)
1 Greek yogurt (1 dairy)
Water
WOD
Meal 3
3 oz. chicken breast cooked in 1 tsp. olive oil (3 protein, 1 fat)
1 cup roasted veggie, 1 tsp olive oil (2 veggies, 1 fat)
½ cup brown rice, edamame with lemon/olive oil vinaigrette (1 whole grain, 1 protein, 1 fat)
1 cup raw veggies (1 veggie)
Water
Pre-bed
1 cup low fat milk (1 dairy)
DAY 2
Meal 1
1 cup berries (1 fruit)
1 cup Greek yogurt (1 dairy)
48 almonds (2 protein)
Tea
Water
WOD
Meal 2
4 oz. burger on whole wheat bun, lettuce, tomato, onion, catsup and mustard (4 protein, 2 whole grain, 1 veggie, 3 added sugars)
Side salad with balsamic vinaigrette (1 veggie, 1 fat, 3 added sugars)
Snack
1 cup cantaloupe (1 fruit)
1 cup cottage cheese (1 dairy)
1 cup raw veggies (1 veggie)
Meal 3
2 black bean burritos (2 whole grain, 4 protein, 2 veggie, 2 fat). Each burrito is 1 small whole wheat tortilla with 1 cup cooked beans, pepper strips, onion, cilantro, 1/8 avocado.
Water
Throughout the six-weeks of the challenge, I will be visiting various classes to answer questions and see how it is going!
Happy and healthful eating,
Donna G. Pertel, MEd, RD, LDN