After the last challenge you should be making purposeful choices to include physical activity into your daily routine and you should be focusing on that sense of accomplishment and positive emotions that you feel when you make these choices.

You may even notice some small benefits, depending on your initial level of exercise and fitness (those of you who are the least active will notice benefits far quicker than those of you who are already quite active every day).

However, lifestyle choices to be more active are beneficial to everyone, regardless of level of physical activity!


Choose your food carefully

The challenge this week is to increase your intake of colourful vegetables and fruits.

Make small substitutions in your meals to include at least one more vegetable, and try to snack on fruit and/or vegetables rather than the usual sugar and carbohydrate snacks.

One serving is a piece of fruit, a half-cup of cooked vegetables or one cup of raw vegetables.

Aim for at least 7-8 servings, and as high as 11 or 12 servings a day.

Fill up on vegetables rather than sugars and starches.

Try to have half of your plate covered with vegetables (and multiple veggies, not just lots of peas!) and then 1/4 protein and 1/4 carbohydrates.



Dinner plate: portion sizes