Challenge 1

For every work/school day, I will strive to prepare and portion fruit and vegetable snacks.

1 portion = 125 ml or ½ cup

Challenge 2

At least three times a week, I will halve the portion of meat on the menu by replacing it with a vegetable protein such as tofu, tempeh, lentils, chickpeas, textured vegetable proteins (TVP), etc.).

Challenge 3

I will drink a full glass of water about 30 minutes before each meal. Why? Water is believed to help control the amount of food we eat at meals and influence the feeling of being hungry.

Challenge 4

During the week, I will find three occasions to include vegetables in my lunch.

For example: I will add tomatoes to my omelette; I will mash an avocado on my toast (yum, a #avocadotoast); I will mix spinach or kale in my smoothie.

Challenge 5

I will be sure to eat at least one dark green vegetable every day.

Consider vegetables like broccoli, asparagus, spinach, Swiss chard, kale, arugula, rapini, bok choy, Brussels sprouts, etc.

Challenge 6

I will replace my usual grain products with whole grain products (bagel, English muffin, sliced bread, cereal, rice, pasta, etc.).

Whole wheat bread contains the bran and the germ, thus providing more dietary fibre, protein, B vitamins and antioxidants.

Challenge 14

At least once a week I will eat spring fish and shellfish such as haddock, whiting fish, herring, mackerel and mussels.

Seafood is made from lean protein and often contains good fats called omega-3s!

Challenge 15

I will clean my pantry and I store snack foods like chips, candies and chocolate higher in order to make them more difficult to access. I will do the opposite for more nutritious foods.

Challenge 16

I will plan at least 5 meals in my week that all contain a significant amount of vegetables, at least one source of lean protein and, if applicable, whole grain products.

I will find inspiration in popular websites and blogs, my mom's recipes, magazine articles or my favourite books.

Challenge 17

When preparing my snacks, I will plan to add at least one source of protein.

For example: almonds, low-fat cheese, Greek yogurt, soybeans, grilled chickpeas, peanuts, vanilla soy beverages, hummus, etc.

Challenge 18

I will prepare a shopping list and will try to stick to it as best I can. I will also avoid wandering through the aisles containing low-nutrient treats and snacks, like chips, candy or chocolate.

Challenge 19

After my meal, if I am still hungry, I will eat some fruit, compote or yogurt.

Challenge 20

I will take a day to prepare my lunches to avoid making unexpected restaurant visits or orders on meal delivery apps.

Challenge 28

I will take advantage of the maple syrup season to support local producers and to replace refined sugars with maple products.

Quebec is the largest producer of maple syrup in the world. I am proud to contribute to our economy!

Challenge 29

At work, I will try to take a 5 to 10 minute break every hour to get up, go fill my water bottle, use the bathroom, chat with co-workers, or clean up my work area.

I will find out about the Pomodoro method!

Challenge 30

I will add dietary fibre such as chia and flax seeds to my yogurt, smoothie, pancake or muffin recipes.

Challenge 31

I will take at least a 30-minute break to eat, chew my food well and most importantly to give my body time to interpret my signals of being full.