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Nutrition KINcentive Challenges
The KINcentive program motivates students to apply what they've learned in the classroom to their home. We encourage parents and guardians to be involved in their child's completion of each week's challenge.
Drink 7 glasses of water a day! An easy way to remember to drink water is to use a reusable water bottle!
Bonus challenge: Go to the grocery store and compare the sodium (salt) content of two similar foods. Decide which food has less sodium and is likely the healthier choice.
Week 1: Water & Sodium
Week 2: Fruits & Vegetables
Eat at least one fruit or vegetable of every color of the rainbow!
Bonus challenge: Go to a farmers’ market, farm, or grocery store and ask an employee a question about how they grow one of their fruits or veggies!
Week 3: Grains & Proteins
Whenever you eat grains, eat only whole grains, and make meals with mostly lean proteins like fish, chicken, and lentils!
Bonus challenge: Try a new grain you’ve never had before! Like quinoa, brown rice, or barley!
Week 4: Fats & Cooking Methods
Eat whole foods with healthy fats like nuts, avocados, and seeds every day for a week!
Bonus challenge: Ask your school cafeteria workers, a chef, your parents/guardians, or anyone that cooks what their favorite healthy cooking method to use is, and why!
Week 5: Sugars
Substitute fruit for dessert three times this week!
Bonus challenge: Start your day with a healthy breakfast containing no refined sugars at least 3 times this week! Instead of sugary cereals and muffins, try oatmeal with fruit or 100% whole wheat toast with nut butter and banana!
Week 6:
Moderation, Balanced Plate, & Nutrition Labels
Eat at least at least one meal every day using a balanced plate!
Bonus challenge: Go to the grocery store with your family and compare the nutrition labels of 2 similar foods to determine which is healthier! Compare the serving size, sugar, saturated fat, sodium, fiber and protein content.
Week 7: Nutrition Wrap
Teach at least three other people something you learned during our program. Maybe you can teach your friends, family, teammate- anyone!
Bonus challenge: Make up your very own nutrition-related challenge! Maybe challenge your friends, family to do the challenge with you.
Virtual Programming KINcentive Challenges
Due to COVID-19, KIN has temporarily transitioned to interactive remote learning. Many KINcentive challenges have been altered to respect social distancing guidelines during this pandemic. See the updated challenges below!
Week 1: Water & Sodium
Drink at least 7 cups of water every day! As a bonus challenge, compare the sodium content of two similar items in your pantry, and decide which one has less sodium and is the healthier option.
Week 2: Fruits & Veggies
Eat at least one fruit or vegetable from every color of the rainbow! As a bonus challenge, fill half your plate at dinnertime with fruits and vegetables!
Week 3: Grains & Proteins
Whenever you eat grains, eat only whole grains, and make meals with mostly lean proteins like fish, chicken, and lentils! As a bonus, try out a new grain you have never had before!
Week 4: Fats & Cooking Methods
Eat whole food with healthy fats like nuts, avocados, and seeds, every day for a week! As a bonus, try a new healthy cooking method with your parents. Try steaming, baking, or grilling!
Week 5: Sugars
Substitute fruit for dessert at least three times this week! As a bonus challenge, have a healthy breakfast containing no refined sugars at least three times this week!
Week 6: Moderation, Balanced Plate, & Nutrition Labels
Every day, eat at least one balanced meal containing all 4 food groups with the Healthy Eating Plate proportions! As a bonus, follow the KIN cheat sheet above, and compare the nutrition labels of two similar foods to determine which one is healthier!
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