Healthy holiday eating without restrictions!
-Eat 800 grams (g) of fruits and/or vegetables, by weight, a day.
-No foods are restricted during the challenge but only fruits and vegetables count towards the 800g total.
-Why? It's a simplified metric to hit those recommended "servings" of fruits and veggies that are associated with better health.
-Benefits: 1) It's inclusive by allowing for user food preferences and optimization (high-carb, low-carb, keto, paleo, etc.) 2) It drives high-quality eating by pushing out poorer choices. and 3) it accepts imperfection in the diet.
BUT, HOW MUCH IS 800 GRAMS?
-It fits on a standard size dinner plate.
-Total volume is about 6 cups plus as many leafy greens as you want.
-Carbs can range from 40-200 g/day depending on user choices.
THE NITTY-GRITTY RULES:
-You must be able to weigh the food as a standalone or unprocessed item. It does not matter if the item is cooked, canned, frozen, or fresh.
-Dried fruits/ vegetables and juices do not count towards the total.
-You cannot count fruits or vegetables in processed or packaged foods. Potatoes as potato chips, peas in a chicken pot pie, apples in an apple pie, do not count.
-You can count fruit and vegetables you weigh before making a recipe applied to the serving you consume (ex veggies in a chili, ingredients for a smoothie).
-Canned items are ok if in water and/or spices only and weighed drained.
-Refuse (peels, cores or skins) that are not consumed should not be included.
-The expectation is that you weigh and measure at home, work, etc. You can eyeball fruit and vegetable servings from restaurants. Use a restaurant's website nutrition info where available; most restaurant vegetable portions are about 75-85g.
-Do not worry about the oil contribution when weighing cooked items.
*You can cheat any diet or system: when in doubt, do not count it. *
READ ME! YES/ NO FOODS:
-Avocado: A fruit! Count it.
-Coconut: A fruit! Count it if you eat it as the fresh meat. Liquid (milk and juices) and dried (flakes) coconut products do not count.
-Corn: As in corn on the cob or whole kernels, count it! Corn derivatives (ex cornmeal, popcorn) do not count.
-Fermented/ pickled foods (ex: kimchi, sauerkraut, pickles): If it is just vegetables and weighed (relatively) drained, these count. If the brine includes sugar, it does not count.
-French fries: commercially fried ANYTHING is out for the 800g. Cut up potatoes roasted at home are fair game.
-Grains (like quinoa and buckwheat) do not count.
-Legumes (beans) and peas: Except for peanuts, count them!
-Olives: A fruit! Count them.
-Nuts: Do not count toward your total.
-Tomato derivatives (ex: Salsa, tomato sauces): If the entire ingredient list is vegetables and spices, count it. Any product that includes water, oil, and/or sugar do not count.
8 POSSIBLE POINTS/ DAY
-800g+: 4 points
-WOD: 1 point
-Diversity: 2 points **Must first hit 800g. If your 800g was from 6+ items (each item >25g)
-Bonus: 1 point **Must first hit 800g. If your 800g included the bonus item (changes weekly)
Scores of 2 or 3 are not possible! You must hit 800g before getting diversity or bonus points.
$50 GIFT CARD OVERALL WINNER
$50 GIFT CARD MOST 800G SPIRIT (EX: SOCIAL MEDIA POSTS, ENCOURAGING / MOTIVATING FELLOW ATHLETES).
$50 GIFT CARD MOST IMPROVED.
RAFFLE OF 3 #800G TSHIRTS FOR THOSE THAT COMPLETE THE CHALLENGE.
WEEKLY RAFFLE TICKETS FOR PARTICIPATION.