Starting Sunday, July 04 @ 07:23 AM, until Sunday, July 11 07:23 AM  your challenge is to ...

Eat Healthy

In this week challenge you must Eat Healthy. Setting healthy eating goals is a great way to help you feel and look your best. Healthy eating goals can also help you achieve bigger goals you may want to set for yourself over time.A healthy diet is vital to our health.It can provide the nutrients for our bodies to make us healthy and maintain our sense of well-being.Knowledge of a healthy diet can certainly influence our food choices and eating behaviour.Food choices and our eating behaviour, however, can affect how much nutrients are absorbed by our body.Eating healthy doesn’t have to mean dieting or giving up all the foods you love.Give your body the nutrient-dense fuel it needs, and love every minute of it!

Benefits of eating Healthy:

Boost your energy

Manage your weight

Reduce your risk of illness

Age well

Here are a few smart Healthy Eating tricks to help you out this week:

Every day this week, i will eat breakfast that has all 4 food groups (e.g. a whole grain bread, peanut butter and fruits with a glass of milk).

Eat millets or whole wheat pasta instead of white rice or white pasta at least once this week

Eat a dark green vegetable every day this week(e.g. spinach,broccoli,Romaine lettuce,beans,carrots,peas).

Make one healthy recipe for dinner this week.

This weekend i will find and try a new recipe using beans (e.g. kidney beans,navy beans, soy beans).

Eat home cooked meal for 3 days this week rather than eating out.

Avoid second helpings during meals and snacks every day this week.

Use less fat when cooking (e.g. bake,boil,steam and stir-fry) this week.

Use skim, 1% or 2% milk instead of cream in my coffee this week

Suggested Reading:

How to eat smarter - Learn more here.
Eat smart for a healthy heart - Learn more here.
Eating foods high in fibre - Learn more here.


This challenge was closed on 7/11/2021

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.