Welcome to the AICR New American Plate Challenge
Congratulations for stepping up to the New American Plate CHALLENGE. You are here because you want to WIN and LOSE: to win – to eat smart and move more, and to lose – to lose weight.
AICR is here to be your online coach and cheer you on! We based the New American Plate Challenge on solid science using our simple, visual model for a healthful diet. You compete with yourself – solo, or with your team of friends, family and co-workers.
If you have concerns, discuss with your primary care provider your plan to lose weight, be more active, and eat a delicious, plant based diet.
|1||2/3rd - 1/3rd Rule||I will fill my plate with 2/3 vegetables, fruits, whole grains, beans and nuts and no more than 1/3 of lean animal protein.|
|2||Add UP or Step UP||By the end of the week I will aim to increase my steps or daily activity time by 10%.|
|3||More Than Half Equals Whole||This week more than half of my grain servings will be whole grain.|
|4||3 x 6 = no more than 18||I will eat no more than 18 ounces of cooked red meat.|
|5||Increase the Intensity||I will track my moderate-to-vigorous intensity and aim to increase by 5-10 minutes daily or 500 steps.|
|6||Bye Soda, Hi Tea||I will drink water or tea instead of soda and sugar sweetened beverages.|
|7||Refresh and Relax with Fizzers and Spritzers||I will substitute non- or low-alcohol beverages for some alcohol beverages.|
|8||Variety is Key!||I will spend at least 30 minutes trying an activity I haven't done before.|
|9||Going Cuckoo for Color||I will eat at EACH MEAL at least one serving of red, yellow, orange, green, blue or purple fruit or vegetables.|
|10||Calcium Balance||I will eat or drink three servings daily of calcium rich foods.|
|11||Every Step Counts||I will find at least 10 minutes of "hidden" activity or walking opportunities every day|
|12||Minding My P's and Q's||I will use the New American Plate principles of proportion and portion and try some cue strategies.|