Whole Gains Challenge - Nutrition
This iteration of the Whole Gains Challenge will have up to 8 nutrition points daily, described in full detail below. The 8 possible points are for: eating breakfast within 1 hour of waking - eating 5 different vegetable in a day - eating protein at every meal -1 daily serving of omega 3 fatty acids - consume a fermented food or beverage - drink a certain amount of water - no added sweeteners - no alcohol.
We are very excited to work with Stephanie Smith, a Registered Dietitian with Whole Health Nutrition. Feel free to reach out to Steph (firstname.lastname@example.org) with any questions, or if you’re interested in setting up a one-on-one session. Keep in mind that nutrition counseling is covered by most insurance companies.
Five Different Vegetables Per Day
This does not need to be 5 different servings of vegetables, just 5 different vegetables over the course of the day.
Limit to just 1 starchy vegetable per day (eg. potatoes, corn, peas, beans)
Eat Breakfast Within 1 Hour of Waking
Make sure this breakfast is at-least 300kcal of food.
Make sure this breakfast includes carbohydrates, proteins.
Protein at Each Meal
At least 20-30 grams of protein per meal.
Consume 1.3-1.5 grams of protein per kilogram of bodyweight every day.
Animal proteins include: chicken, turkey, fish, beef, pork, lamb, eggs, Dairy (milk, yogurt, cheese).
Non-dairy and vegetarian proteins include: Legumes, nuts & seeds, legumes, tofu & tempeh, protein powders (avoid soy protein).
1 serving of omega 3 fatty acids
Approximately 1.6g/day for men and 1.1g/day for women.
Sources include: Walnuts, flaxseed meal, chia seeds, cold-water fatty fish.
Educate yourself a bit about the differences between DHA, EPA and ALA.
Drink recommended amount of water
Recommended daily amount:
30-40ml/kg of body weight
Example: If weight is 150lbs/2.2=68kg
68kg x 30-40ml/kg = 2,040-2720 ml/day (68-92oz)
Caffeinated beverages, juices and sodas don’t count towards hydration.
1 Serving of Fermented Food or Beverage
½ cup kefir
2-3 Tbsp sauerkraut/lacto-fermented veggies
1 cup kombucha (watch out for added sugars)
1 cup yogurt (watch out for added sugars)
Consider fermenting your own food, it’s delicious, healthy and fun!
No Added Sugar
If you don’t have any added sugars you earn 1 point. If you have one to two servings of added sugars, you get zero points. For three or more servings of added sugar you get a score of -1.
Naturally occurring sugar is okay (lactose, fructose, etc). Avoid added sugars in ingredient lists (watch out for yogurts), high fructose corn syrup or other syrups, sugar alcohols (sorbitol, xylitol, mannitol, etc), artificial sweeteners and added natural sweeteners (honey, maple syrup, agave, etc).
1 serving = 1 teaspoon, 4 grams, 1 oz… or 1 encounter
If you don’t drink you earn 1 point. If you have one to two servings of alcohol, you get zero points. For three or more servings of alcohol you get a score of -1.
1 serving = 1.5 oz of liquor, 5 oz of wine, 12 oz of beer… or 1 encounter.