1)Print off a Brown Bag Nutrition Challenge Scorecard
2) The challenge is 3 weeks long (15 days, Monday-Friday) from March 7th-25th.
2) Use your SCORECARD to ADD or SUBTRACT POINTS each day for doing the behaviours listed.
4) If you would like to complete the challenge for a prize and be a part of the CCC accountability group then email
firstname.lastname@example.org telling her that you would like to participate. Or you can just complete the score card for your own interest.
5)Submit your weekly score Monday by 5 p.m. email@example.com for a chance to WIN A PRIZE in the weekly results submission draw (must submit score to be entered). Any time during the Challenge, SUBMIT A PHOTO OF YOUR LUNCH to firstname.lastname@example.org as a bonus to be entered into the Healthy Lunch Photo Submission Draw at the end of the Challenge. You will receive 1 draw entry for each photo you submit (up to 1 photo a day)!
PRIZES will be awarded to the person with the TOP score at the end of the Challenge (average score will be calculated
if there are members of varying numbers).
Brown Bag Nutrition Challenge FAQ’s
- What is the Food Focus of the Week?
The Food Focus of each Week will be 1 of the 3 macro-nutrients:
∙ Week 1: Protein – includes fish, seafood, skinless chicken or turkey, beans, eggs, low-fat dairy products, or legumes (beans, nuts or lentils). Red meat (i.e. pork and beef) does not count in this challenge, because eating even small amounts of red meat, especially processed red meat on a regular basis is linked to an increased risk of heart disease.
∙ Week 2: Carbohydrates – includes whole grains, brown rice, sweet potatoes, oats, vegetables, fruits and beans.
∙ Week 3: Healthy Fats – includes:
o Monounsaturated sources like olive oil, avocados, almonds, hazelnuts, pecans, pumpkin seeds, and sesame seeds.
o Polyunsaturated sources like flax-seed oil, flax seeds, walnuts, and fish (i.e. salmon, mackerel, herring, and trout).
2. How much is 1 serving of vegetables?
1 cup of raw leafy vegetables (about the size of a small fist), 1/2 cup of other vegetables or 1/2 cup of vegetable juice.
3. What qualifies as a healthy snack?
Fruit, Nuts and Seeds, Granola Bars (check for sugar content and try to stay under 10g), Vegetables, Plain Yogurt (you can add your own fruits and berries or flavouring such as jam, honey, or other), cheese and crackers, or get creative. Highly refined processed foods, packaged snacks that contain a high sugar content, pastries, cookies and cakes, and fried foods are some examples of snacks that do not qualify as a healthy snack.
4. How much water do I need to drink to receive a point?
At least 500ml.
5. What qualifies as fast food take-out? What can I buy for lunch when I’m on the go? If your take-out or restaurant food is fresh – like a salad, soup or sandwich that does not include processed meat (e.g. salami, deli meats), that is okay! When on-the-go and getting take-out, choose freshly prepared ingredients and make informed healthy decisions. Anything packaged, fried or traditionally considered “fast food” is out.
6. What is considered a sugary beverage?
You lose points for any drinks with added sugar in the ingredients, which includes specialty coffees and drinks made with flavoured syrups, sweetened sports drinks, energy drinks and fruit juice. Refer to the nutrition label of packaged drinks – if there are grams of sugar in the indicated on the nutrition label, then it is considered a sugary beverage.
7. Why do I lose a point for frozen entrees, even if they are found in the health food section?
Most frozen entrees are packed with sodium, sugar, and/or other highly processed ingredients (or chemicals) to preserve the food. For this reason, all frozen entrees are out for this challenge.
If you have other questions, please contact Bridget Rasmussen-Thorson at email@example.com.