Welcome to the AICR New American Plate Challenge
NAP Challenge Warm-up
How does your plate measure up?
Calculate Your Body Mass Index
One-Minute Exercises: Resistance Training (video)
Sign up for AICR's weekly, delicious Health-e-Recipes
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.
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Week
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Title
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Challenge
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| 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. |
Published on May 9, 2013
