top of page

Take the 16 WEEK CHALLENGE!

Healthy Meal

WEEK 1

​​​

Eat a fruit or vegetable at every meal (or at least 3 servings of fruits and vegetables per day). Getting several servings of fruits and vegetables per day helps us meet our fiber and nutrient needs!

Glasses of Water

WEEK 2​

​

Eliminate sugar-sweetened beverages. Instead, drink water! Water is hydrating without adding any additional calories or sugar to our intake.

Youth Basketball Game

WEEK 3​

​

Move more! Get at least 30 minutes of physical activity, 5 days this week. Physical activity strengthens our bones, muscles, and heart. It also helps us maintain a healthy body weight!

Loaves of Bread

WEEK 4​

​

Make half of your grains whole grains. Make sure the first ingredient listed is whole wheat or whole grain!

Stuffed Avocado

WEEK 5

​​​

Try at least 2 new plant foods this week. Adding new, healthy foods to your plate makes it easier to eat a variety of nutrients and meet our needs. 

Fruit Sandwiches

WEEK 6

​​​

Eat a heart-healthy breakfast every day this week! Try a fruit and vegetable smoothie, oatmeal, whole wheat toast, or whole grain cereal (with less than 8 grams of added sugar).

Happy girl swimming in pool

WEEK 7​

​

Keep moving! Get at least 45 minutes of physical activity, 5 days this week. The more we engage in physical activity, the stronger we become! 

Glass of Milk

WEEK 8​

​

Eat 2 servings of low-fat dairy or milk alternatives per day this week. Choose low-fat dairy options to avoid saturated fat, which can increase the risk of developing heart disease. Be sure to choose unflavored or unsweetened varieties to avoid added sugars!

Woman Sleeping

WEEK 9​

​

Get at least 8 hours of sleep every day this week. Our bodies repair themselves at night while we sleep. This is especially important for kids and teens - their bodies use time at rest for growth!

Tacos

WEEK 10​

​

Make half of your plate plant foods (like fruits, vegetables, whole grains, or beans)  at 1 meal every day this week. Load your plate with fruits and veggies first!

Vegan Burger

WEEK 11

​​​

Eat at least 1 meatless meal every day this week. Eating plant protein in place of animal protein is a great way to increase your fiber intake while cutting back on saturated fat. Get creative - swap the ground meat in tacos for lentils, or sub tofu for the meat in your favorite stir-fry recipe!

Martial Arts Class

WEEK 12​

​

Keep moving! Get at least 60 minutes of physical activity, 5 days this week. Strive for this level of health-promoting activity weekly!

gettyimages-854725372_plant-based_diet.jpg

WEEK 13​

​

Eat more plants! A plant-based diet is rich in fiber, vitamins, minerals, and omega-3 fatty acids. Eating more whole, plant-based foods can lower your risk of heart attacks, strokes, and Type 2 diabetes, as well as helping you achieve a healthy weight.

ImageForArticle_23437_16724068370655750.webp

WEEK 14

​

Choose heart-healthy oils. Some oils, like olive oil or avocado oil, are full of monounsaturated fatty acids that can help lower your “bad” cholesterol (LDL), while increasing your “good” cholesterol (HDL). Use olive oil and vinegar as a salad dressing with your plant-based dinner!

how-to-design-your-own-workout-plan.webp

WEEK 15​

​

Get your exercise on the calendar! Planning exercise in advance will make it easier to stick to your goals and give you something to look forward to when it’s time to move! 

anti-Inflammatory-diet-meal-plan-3-683x1024.jpg

WEEK 16​

​

Make meal time a breeze by planning ahead. Having a plan or even prepared meals or snacks in the fridge can help you skip the takeout and stick to your regimen. Give it a try by picking 1 or 2 meals you will make this week, and have the ingredients on hand so you are ready to go! 

bottom of page