Small Challenges
Source : BNP Paribas Cardif validated by Rouen University Hospital
Summary
- Challenge 1 : Bye to the added sugar
- Challenge 2 : Screen break
- Challenge 3 : News Activity
- Challenge 4 : Long live variety
Perhaps in your family or your entourage you often hear adults say that you should eat more varied (but also less fatty, less sweet, less salty…). You may also have heard them say that it was not good to drink too much soda, or to spend too much time in front of a screen, that more physical activity is needed…
But between saying and doing, there is a big difference!
It is sometimes through small challenges that great changes can be made.
Are you up for the challenge?
It’s very simple: each week, choose a challenge to set up and integrate into your daily life. Once it’s acquired, move on to the next.
Do not hesitate to propose to your friends, your parents or your brothers and sisters to participate with you.
Tip: if you like to draw or create graphics on a computer, you can create your own chart to help you track your progress!
NB : A simple PDF to print could also be part of this challenge, with small badges or stars to cut to indicate that each challenge is successful…
Challenge 1 :Bye to the added sugar !
- Did you know that a can (the equivalent of a large glass) of fruit juice or soda contains between 25 and 35g of sugar?
- This is the equivalent of 5 to 7 pieces. According to the World Health Organization, a child should only consume 12g of added sugar per day…
- How many glasses of juice or soda do you drink a day?
- Try replacing at least one with a glass of water.
- How do you feel after a week?
- And if you tried to replace a second one…
*Tip: if you find the tap water bland, you can have fun brewing fresh mint, lemon or orange zest, or even pieces of fruit…
Challenge 2 : Screen break
- When you eat while looking at a screen, you are much less attentive to what you do. Maybe you’ll eat more than usual, or faster, without taking the time to taste what’s on your plate. Your body will not be able to record important signals about diet, digestion and satiety, that is whether you have eaten enough or not.
- During which meals do you watch a screen?
- Why don’t you try turning off the screen for one meal a day?
- Take the opportunity to focus on the flavors on your plate, to discuss and exchange with your loved ones, and especially to take the time to eat well.
- After a week, feel free to check in – and perhaps choose to have more meals without screens…
Tip: Suggest to your entourage to make the meal a special moment, perhaps by installing a nice table, or by choosing a discussion theme that interests you all, and that will make you forget that the TV or tablet is off.
Challenge 3: News Activity
Moving is essential to maintain your heart, your body but also your mind. Regular physical activity will help you feel good and happy, and therefore grow, learn and sleep better. The World Health Organization recommends that children and adolescents between 5 and 17 years old have 60 minutes of moderate activity per day, and more intense activities 3 times a week.
- Compare your day and week to recommendations: are you active 60 minutes a day? Do you exercise 3 times a week, at school or during an activity with family or friends?
- How could you move more?
Some ideas to start :
- Make a trip by foot rather than by transport or car.
- Play with a ball, with your friends or family.
- Suggest going for a walk in the evening or on weekends, to relax. Go to the pool with the family.
If you want to go further, you can also find out about activities in your neighbourhood or region. It is often possible to test a course without committing to the long term. Do not hesitate to try sports that intrigue you, you may be surprised.
Tip: There are plenty of ways to move. If you do not want to do sports, you can also offer your help for gardening or tidying, go visit your entourage, discover your city or village by walking, or simply dance to music you like.
Challenge 4: Long live variety
Eating the same thing every day is boring for the taste but also for your body. It needs many different elements (protein, vitamins, minerals, slow or fast sugars, fat, etc.) to help you stay healthy and grow as well as possible. Eating varied also allows you to discover other foods, tastes and flavors.
- Think about what you eat every day: do you feel like you often eat the same thing?
- Look at your plates: are they full of different colors, or on the contrary a little monotonous?
- How many different fruits and/or vegetables do you eat per day? Per week?
- And if you tried to add a little bit of variety to this…
You can challenge yourself by trying to taste a new fruit or vegetable a day, even in small quantities. Don’t hesitate to try dried beans (lentils, chickpeas, etc.).
- Ask your parents to go shopping or the market with them to discover seasonal fruits and vegetables, and try them all together.
- If you like to cook and prepare beautiful plates, you can have fun with herbs (mint, basil, chives, etc.) or spices (curry, paprika, cumin, etc.) that will bring more taste and color.
- Once you’ve taken up the challenge, try to make every meal a moment full of variety.
Tip: Do you like numbers? Calculate how many items are in your meal, and try to exceed your record (soup with seven, eight, twelve vegetables… pizza with five vegetable toppings…). Do you like colors? Try to make the most colorful compositions possible, or even propose plates with many colors(salad any red or green, purple smoothie, orange soup, all thanks to fruits, vegetables or spices that you can use).