Starting Sunday, September 16 @ 11:59 PM, until Sunday, September 23 11:59 PM  your challenge is to ...

Eat Fiber Rich Foods



In this week's challenge you must eat fiber rich foods. Eat more fiber. You've probably heard it before. But do you know why fiber is so good for your health? Dietary fiber - found mainly in fruits, vegetables, whole grains and legumes - is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes and heart disease.

Benefits of Eating Fiber Rich Foods.
  • You'll lose weight
  • Maintain a healthier weight over time.
  • Cholesterol Lowering Effects
  • Heart Disease Reduction
  • Blood Sugar Control
  • Treating and Preventing Constipation
  • Prevent colon polyps and cancer



    Here are a few fiber rich foods to help you out this week:
  • Spinach, Broccoli, Carrots, Brussels Sprouts, Green Beans
  • Whole-Wheat Bread, Bran Muffin, Rye Bread, Rice Cakes
  • Lentils, Kidney Beans, Lima Beans, Baked Beans, Green Peas
  • Barley, Wheat Bran, Spaghetti(whole wheat), Brown Rice, Bulgar
  • Pear, Apple, Strawberries, Banana, Orange
  • Prunes, Apricots, Raisins, Dates, Plums
  • Peanuts, Walnuts, Popcorn, Peanuts, Fibers

    On average this is how much fiber we should be getting within our diets.
    Age Male Female
    9-13 years old 31 g 26 g
    14-18 years old 38 g 26 g
    19-30 years old 38 g 25 g
    31-50 years old 38 g 25 g
    51-70 years old 30 g 21 g
    Over 70 years old 30 g 21 g


    Suggested Reading:
    Dietary fiber: Essential For A Healthy Diet- Learn more here.
    10 Amazing Health Benefits of Eating More Fiber - Learn more here.
    The Health Benefits of Fiber - Learn more here.
    Are You Eating a High-Fiber Diet? - Learn more here.

  • This challenge is now open. Please Login to My Wellness to accept the challenge.


    2  members have accepted this challenge.
    0  members have completed this challenge.

    The Weekly Health Challenge is a self-audited program designed to motivate the JCSC Wellness participants in reducing BMI on a weekly basis.

    How it works:
    1. Each week there will be a new health challenge. You can accept the challenge by accepting the pledge for each challenge. You can only accept a challenge from midnight on Sunday to midnight on Tuesday.

    2. At the end of the week, you can declare if you have completed the challenge. You can only mark a challenge as completed from midnight on Sunday to midnight on Tuesday.

    3. Every week, the participants that complete the challenge will be recognized on this page.


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