May Challenge Flyer

May 1 – 31
55 points
Thinking about disease is something that most of us would rather avoid. But paying attention to your health
pays real dividends. The foods you choose each day protect you from a variety of diseases. Plant-based
foods, including fruits, vegetables, beans, and whole-grains, give your body nutrients for good health and
compounds that help protect against disease. Lean proteins, such as fish, poultry, beans, and some cuts
of pork, are low in saturated fat and keep you feeling full longer.
Rate Your Plate
The Rate Your Plate Challenge is a four-week program that encourages you to make healthy food choices,
using your plate as your guide. Combining foods groups helps ensure you are eating a variety of nutrients
and keeps you feeling full and satisfied. Simply pick one meal a day to rate your plate. If your meal contains
one serving of a fruit or vegetable, one whole grain, and a lean protein, you will earn 1 point. That means
you get three chances a day to earn 1 point. Accumulate 55 points and earn 5 Wellness Credits.
Tools, Tips & Tracking
Visit for tools, tips and tracking forms to help you get started and meet
the challenge goal. Consider using the paper tracking form for convenience when away from a computer.
Remember to enter your points online by June 7 and earn 5 Wellness Credits.
What Is a Serving?
A serving of whole grain is:
• 1 slice of bread
• 1 cup of ready-to-eat cereal
• 1/2 cup of cooked rice, cooked pasta or cooked cereal
Examples include:
whole-wheat flour, bulgur (cracked wheat), oatmeal,
whole cornmeal and brown rice.
Check the ingredient list for the words “whole grain” or
“whole wheat” to decide if they are made from a whole grain.
Most adults need 5 to 8 servings each day.
A serving of fruits and vegetables is considered
one cup. One cup equivalents are:
• 1 medium piece of fruit or vegetable
(apple, pear, tomato, potato)
• 2 cups of raw leafy vegetables
(lettuce, spinach, kale)
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• 8 strawberries; 2 large plums; 2 large stalks
of celery; 10 broccoli florets; 12 baby carrots
• 1 cup of chopped or cooked vegetable or fruit
The goal for most people is to eat 5-9 cups each day.
A good guideline is to limit your serving of meat to
3 ounces or less. That’s about the size of a deck
of cards. Examples of lean proteins include:
Poultry – skinless turkey or chicken breasts
Pork – tenderloin, center loin and ham
Fish – all varieties
Luncheon meats – turkey, roast beef and ham
Egg whites