10 Days-10 Goals Challenge

Emma White - Nutritionist

To help you smash this challenge, check out the tips below about each goal.

What is a 'diary streak'?

Keep within 150 calories (above or below) of your daily food target on average over the 10 days.

Tip! Switch to the Separate diary view to manage this, however if you do need to stick to the Combined view, we do not expect you to eat back more exercise calories for the sake of it. Just keep within 150 calories of your original food target.

10 Day Challenge

1 Drink 8 glasses of fluid

Tip! One glass is 250ml. Water is best, but teas, coffee, no added sugar squash, milk and 100% fruit juice all count – just keep track of extra calories or sugar in these.

10 Day Challenge

2 Eat 5 portions of fruit and veg

Tip! A portion is 80g fruit/veg, 30g serving of dried fruit or 150ml glass of 100% fruit juice. If you already hit 5 every day, why not aim for 7/8? The more, the better!

10 Day Challenge

3 Do a new online workout

Tip! We have lots of online workouts and exercise DVD's listed in our exercise database – search in your Exercise Diary and add it to record calories burned.

10 Day Challenge

4 Work towards getting 30g of fibre per day

Tip! Swap white bread for wholemeal, choose high-fibre cereals such as bran flakes, oats or Weetabix, choose wholemeal versions of rice and pasta, and eat plenty of fruit and veg.

10 Day Challenge

5 Do at least 1,000 more steps than you did yesterday

Tip! If you track your steps in your diary, scroll back over the past week to see your average count. Aim to do at least 1,000 more than your average to keep progressing.

10 Day Challenge

6 Eat at least TWO meals sat at a table with no distractions

Tip! Eating mindfully can prevent overeating. Also, pay close attention to the split of nutrients on your plate – you should aim for 50% vegetables and fruit, 25% starchy carbs, such as potatoes and 25% lean protein, such as chicken breast.

10 Day Challenge

7 Practise mindfulness for 10 minutes

Tip! Apps like Head Space and Calm are great for finding useful techniques, and both offer free trials. Why not also note down how you feel before and after in your Diary Notes section?

10 Day Challenge

8 Go for a 20-minute brisk walk

Tip! Brisk means your heart rate will be elevated and you will be a little breathless. You should be able to hold a conversation, but not sing a song.

10 Day Challenge

9 Eat 3 portions of low-fat dairy (or fortified dairy alternative foods)

Tip! A portion is 30g cheddar cheese, 150g yogurt, 200ml milk OR 190g dairy-free yogurt, 200ml dairy-free milk – which must both be fortified with calcium. Calcium-fortified dairy-free cheese is much lower in calcium, with a 30g serving providing less than a quarter of that of dairy, so get yours from extra milk or yogurt.

10 Day Challenge

10 Write down your short, medium and long-term goals

Here's an example!

Short-term: Eat 1 portion of fruit and 1 portion of veg each day this week.

Medium-term: In 1 months' time, be consistently eating 2 portions of fruit and 2 portions of veg each day.

Long-term: In 6 months' time, be consistently hitting my 5-a-day daily.

Nutritionist Emma White (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.

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