December 9, 2018

Wellness Challenge Week 2

This post is part of our #HealthyHolidays blog series, highlighting healthy ways to celebrate and enjoy the holiday season at home, school and work. View all posts in the series here.

A family holding plates of healthy food

After a week of movement and physical activity, it’s time to shift gears and focus our attention on another key area of wellness.  

Week 2 is all about nutrition and healthy eating. 

A healthy lifestyle includes a healthy diet. To be well, we need to eat well. In fact, eating a balanced and nutrient-rich diet can strengthen our immune system, increase our energy, and support the health of our brain and heart.  

This week, we’ll be taking small steps to create healthier eating habits that can have a BIG impact on our well-being.  

Review the challenges below and then take action to start eating healthier. Can you complete all 5 by the end of the week? 

If you’re just joining us, we invite you to complete the challenges for Week 1 and Week 2 simultaneously for an extra challenge.  

 

Week 2 Challenges 

Note: If you’re a first-time visitor to our site, you may need to log-in to access the linked resources. 

 
Challenge #1: Eat an Energizing Breakfast (1 pt) 

Start your day with a well-balanced meal to boost your metabolism and your brain power. Try a strawberry banana smoothie or a hearty breakfast pita.   

Serving breakfast at school? Follow these steps for school breakfast success

 
Challenge #2: Swap a Sugar-Sweetened Beverage for Water (2 pts) 

We’re more likely to make healthy food choices when our bodies are well hydrated. Swap a sugar-sweetened beverage for tap or bottled water this week to increase your energy and support your healthy eating habits. Take it a step further with these 5 tips to drink more water

 

Challenge #3: Enjoy a Smarter Holiday Snack (3 pts) 

If your stomach starts to rumble between meals, reach for a snack that’s low in fat, added sugar, and salt. Try sliced vegetables with hummus or a granola bar made with whole grains and dried fruit.  

If you’re serving snacks at school, use the Smart Snacks Product Calculator to determine if your snack meets the USDA’s Smart Snacks nutrition standards.  

 

Challenge #4: Host or Organize a Healthy Holiday Potluck (4 pts) 

Gather your friends, family, or colleagues for a holiday meal and ask everyone to bring their favorite healthy dish. Find recipe inspiration in the Smart Food Planner

 

Challenge #5: Eat 5 Servings of Fruit & Vegetables Every Day (5 pts) 

Fruits and vegetables contain nutrients, vitamins, and minerals that help prevent illness and keep our bodies running smoothly. Can you eat a fruit or vegetable with every meal and snack this week? Check out the American Heart Association's healthy living tips for easy ways to eat more fruit and vegetables.  

 

*Bonus Round* 

Earn extra points by completing one—or both—of the bonus challenges below: 

Bonus Challenge #1:

Keep your body in motion and build upon your progress by repeating 2 physical activity challenges from Week 1. (2 pts) 

 

Bonus Challenge #2:

Post a photo of your healthy meal or snack, share your favorite healthy recipe, or offer up a healthy eating tip on social media this week with the hashtags #HGWellnessChallenge and #HealthyHolidays. (3 pts) 

 

Total Points Possible for Week 2: 20 

 

Follow along on Facebook, Twitter, and Instagram with the hashtags #HGWellnessChallenge and #HealthyHolidays to connect with fellow Wellness Challenge participants and receive extra tips and resources all month long!