Lesson 1: Water & Sodium

Drink water instead of other drinks like soda and juice. An easy way to remember to drink water and stay hydrated is to carry a reusable water bottle!

Bonus challenge: Go home and compare the sodium (salt) content of 2 similar foods. Decide which food has less sodium and is likely the healthier choice. 

Lesson 2: Fruits & Vegetables

Try to eat at least one fruit or vegetable from every color of the rainbow!

Bonus challenge: Fill half of your plate at dinnertime with fruits and vegetables at least 3 times this week!

Lesson 3: Grains & Proteins

All week long, if you have the option between processed grains and whole grains, pick only the whole grains! 

Bonus challenge: Try a new, healthy protein you’ve never had before! Like quinoa, lentils, nuts, fish, and seeds!

Lesson 4: Fats & Cooking Methods

Try to eat healthy fatty foods for a week! This can include fish, olive oil, avocado, and any kind of nut or nut butter!

​

Bonus challenge: Try a new healthy cooking method with your parents. This can include steaming, pan-frying, baking, and grilling!

Lesson 5: Sugars

Substitute fruit for dessert three times this week!

​

Bonus challenge: Start your day with a healthy breakfast containing no added sugars at least 3 times this week! Instead of sugary cereals and muffins, try oatmeal with fruit or 100% whole-grain toast with nut butter and banana!

Lesson 6: Moderation, Balanced Plate, & Nutrition Labels

Eat at least one balanced meal every day with balanced plate proportions, so it has all 4 food groups: fruits, veggies, protein, and grain!

Bonus challenge: Follow the KIN cheat sheet steps we learned and compare the nutrition labels of two similar foods to determine which one is healthier!

Teach at least 3 other people something you learned during our program. You can teach your friends, family, teammates- anyone! 

Bonus challenge: Make up your very own challenge about anything relating to nutrition and exercise. You can ask your friends and family to do the challenge with you!

Lesson 7: Nutrition Wrap