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  3. 21-DAY NUTRITION CHALLENGE

Health, Fitness and Nutrition

21-DAY NUTRITION CHALLENGE

Health, Fitness and Nutrition

21-DAY NUTRITION CHALLENGE

It is never too late to start focusing on your health. This National Nutrition Week, ParentCircle has created an exciting 21-day Nutrition Challenge exclusively for YOU. The 21-day Challenge will change the way you eat! We are here to help you build healthy eating HABITS. Still not convinced? Here are more reasons:

By taking part in the 21-day Nutrition Challenge, your family will 

  • Build mindful eating habits 
  • Make healthier food choices  
  • Enjoy the benefits of eating healthy 

So, what are you waiting for? Take up the 21-day challenge to experience powerful little changes, step-by-step, inside out. Let's Stand by Each Other If you start from Day #1, that’s GREAT! And if you start later, that’s GREAT too! All you have to do is start from Day #1 Challenge. Wouldn’t it be great if you never missed a day? But if you do, don’t give up. Just continue from where you left. We will be with you all the way :) So, let’s all get off to a good start. If you have any queries related to the 21-day Nutrition Challenge, feel free to contact us. 

... more

Team ParentCircle

Comments

Team ParentCircle Sep 21, 2021

Hurray! Congratulations!

You have reached the last day of 21-day Nutrition Challenge.

We hope it was a great experience for you and we love to know all about it. So, here’s what we have for you – the classic game of BINGO.

All you need to do is -

1. Download the BINGO card
2. Tick mark the challenges you have you completed
3. Share the BINGO card in the comments section here
4. Write a few words on how the 21-day Nutrition Challenge has transformed you. Even little steps and tiny gains will take you a long way in your journey towards healthy eating. WIN EXCITING GIFT VOUCHERS!
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Team ParentCircle Sep 21, 2021

Challenge#21

Nuts and seeds are one of the healthiest snack options.

Here's why -
* They are easily available, ready to eat, and easy to store.
* They are packed with vitamin E, zinc, selenium, and omega-3 fats.

Note: Nuts and seeds are also packed with calories. So, it's best to eat limited portions, say a handful.

For extra crunch, add seeds and chopped nuts to salads, yogurt and porridge.
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Team ParentCircle Sep 20, 2021

Challenge#20

Fruits and vegetables are not only a great way to add color to your plate, but also to your life.

Go to the market as a family and pick out new fruits and vegetables from the wide variety available.

You can even create a challenge for your family to see who tries the greatest variety of fresh fruits and vegetables.

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Team ParentCircle Sep 19, 2021

Bored of having plain roti every day?

Here's how you can add color to your roti -

Add chopped, grated or pureed vegetables while kneading the dough. This will not only enhance the color and appearance of the roti, but also improves its nutritive value.

What vegetables can be added to roti?

Spinach, methi leaves, carrot, beetroot, radish, cauliflower, broccoli, cabbage, etc.
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Team ParentCircle Sep 18, 2021

Challenge#18

High levels of salt in the diet can have negative health outcomes like high blood pressure, heart disease, and stroke.

Here's what happens to your body when you cut back on salt -
* Normal blood pressure
* Lower risk of heart disease
* Weight loss
* Healthy organs
* No/fewer headaches
* No unhealthy food cravings
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Team ParentCircle Sep 17, 2021

Soup is a cozy comfort food for the soul.

Benefits of soup -

• Low in calories, but high in nutrients
• Easy and tasty way to increase vegetable intake

Note: Go for homemade vegetable-based and meat-based soups. But avoid using thickening agents like heavy cream and cornstarch.
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Selvakohilagandhi K Sep 17, 2021

I join and follow
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Team ParentCircle Sep 17, 2021

@Selvakohilagandhi K

Please do share your experience with us :)

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Team ParentCircle Sep 16, 2021

Strong immunity is of utmost priority in the current scenario.

Easy-to-prepare drinks made with ingredients in your kitchen can help boost immunity.

Here's why -
• Spices and condiments like cinnamon, cardamom, ginger, and turmeric have anti-inflammatory, antiseptic, and antibacterial properties that fight infections.
• Herbs like tulsi (Basil), ajwain leaves, and mint can also be used to prepare immunity-boosting drinks.
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Aahana Bansal Sep 15, 2021

I JOIN AND
FOLLOW
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Team ParentCircle Sep 15, 2021

@Aahana Bansal

Yay :) Please do share your experience with us

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Team ParentCircle Sep 15, 2021

Challenge#15

Processed foods may taste good and maybe inexpensive. But there is a huge price to pay - poor health!

Here's why -

• Processed foods and ready-to-cook foods are high in added sugar, preservatives, trans fats, and low in fiber and nutrients.
• Carbonated beverages are loaded with sugar, artificial sweeteners, and color!

Choose healthy, home-cooked foods which are not only loaded with nutrients but also love and warmth.
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Team ParentCircle Sep 14, 2021

Challenge#14

Fat is an essential part of a healthy, balanced diet.

Here's the truth about fats - the good and the bad:

• Good fats present in nuts (almonds, walnuts), seeds (flaxseeds, chia seeds), avocado and fish not only nourish the body, but also reduce bad cholesterol levels.

• Bad fats are trans fats are present in deep-fried foods, bakery products like cakes, puffs, and muffins. They can increase bad cholesterol levels and risk of heart disease.
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Team ParentCircle Sep 13, 2021

Challenge#13

Refined sugar and artificial sweeteners have a lot of negative health effects like diabetes, obesity, poor immunity, premature aging, even cancer. So, avoid refined sugar for a long, healthy life.

If you have a sweet tooth, you can replace refined sugar and artificial sweeteners with jaggery, coconut sugar or date palm sugar.
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Team ParentCircle Sep 12, 2021

Challenge #12

Not able to sleep even after a tiring day?

Let chamomile tea come to the rescue!

Slowly sip on a cup of hot chamomile tea before bedtime and it'll do the trick!

Chamomile tea helps you relax and fall asleep. It’s the perfect caffeine-free drink to have before bedtime!
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Team ParentCircle Sep 8, 2021

Challenge #8

‘When’ you eat is as important as ‘what’ you eat. Ending the last meal of the day around sunset has a lot of benefits -
• Improves sleep
• Prevents digestive problems
• Prevents weight gain

So, sync your body's cycle with nature's cycle.
Enjoy your twilight suppers.

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Vidhya Sep 11, 2021

@Team ParentCircle

So is it around 7Pm

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Team ParentCircle Sep 12, 2021

@Vidhya

Yes, around 7:00 p.m.

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Team ParentCircle Sep 11, 2021


Challenge #11

Probiotics contain good bacteria (live) that keep the gut healthy.

Here are the benefits of probiotics:
• Help improve digestion
• Prevent digestive problems
• Help in weight loss
• Boost immunity

Enjoy a cup of fruit yogurt or a refreshing glass of lassi/buttermilk to increase your probiotic intake.
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Team ParentCircle Sep 10, 2021

Challenge #10

Did you know it takes 20 minutes from the time you start eating, for your brain to send out signals that you are feeling full?

Eating slowly -
• Helps you avoid overeating
• Helps you consume fewer calories
• Improves your digestion
• Helps you lose weight

So, set aside at least 20 to 30 minutes for each meal and practice the art of eating slowly!
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Team ParentCircle Sep 9, 2021

Challenge #9

Millets are an ideal alternative to white rice and roti.

Here's why -
• Keeps you feeling full for a long time
• Controls blood sugar levels
• Improves digestion as they are high in fiber
• Are rich in vitamins, minerals and, antioxidants

You can replace rice with millets to make idly, dosa, khichadi, pongal, sweets, etc.
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Team ParentCircle Sep 7, 2021

Challenge #7

Snacking on a banana 10 minutes before a workout is the best thing to do. Here's why.

• It’s easy to digest
• It helps increase energy and endurance levels during exercise
• It’s a good source of potassium which helps prevent muscle cramps
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Team ParentCircle Sep 6, 2021

Challenge #6

Drinking water is not the only way to stay hydrated.

Here are some interesting alternatives to plain water:
• Enjoy a glass of buttermilk or a bowl of soup
• Try adding citrusy flavors – add slices of lemon and orange to your water bottle and let it infuse
• Replace carbonated beverages and sports drinks with tender coconut water
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Team ParentCircle Sep 5, 2021

Hello,
How is the challenge going on?
We'd love to see pictures of you doing the Nutrition Challenge. Post the pictures in the comments section. Also, share your experience with us. :)
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Team ParentCircle Sep 5, 2021


Challenge#5

Who doesn't love to snack!
Why not go for healthier snack options like fox nuts or makhanas?

Here’s why - fox nuts are high in protein and low in calories.
So, the next time you have a family movie night, munch on a bowl of crunchy makhanas instead of butter popcorn!
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Team ParentCircle Sep 4, 2021

Challenge #4

The best time to have fruits is at least 30 minutes before a meal.

Here’s why –
Fruits are high in fiber and water; therefore, make you feel full for longer.
Fruits also help the body absorb the maximum amount of vitamins and minerals.

If you are not a fan of fruits, begin including fruits by starting small.

For example, add slices of banana to your cereal or oats and munch on a handful of grapes during the day.

Remember to eat whole fruits and not juice them (juicing removes fiber content).
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Team ParentCircle Sep 3, 2021

Here’s what you would require for the Nutrition Challenge next week. Stock up your kitchen with the ingredients mentioned below.

Millets - Foxtail or barnyard or little millet
Fruits - Lemon, orange, banana
Vegetables - Microgreens and your some of your favorite vegetables
Dairy - Buttermilk, curd, yogurt
Beverage - Chamomile tea

#21daysNutritionChallenge
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Rajesh R Sep 3, 2021

@Team ParentCircle

Thanks for the great information

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Team ParentCircle Sep 3, 2021


Challenge #3

Did you know that an adult must eat at least 2 to 2.5 cups of vegetables a day (excluding root vegetables like potatoes)?

Here’s why - vegetables are high in fiber, vitamins, minerals, and antioxidants that fight against diseases.
Reap the benefits of adding more vegetables to your meals!

Here are the guidelines for children:
2 - 8 years - 1 to 1.5 cups
9 - 18 years (girls) - 2 to 2.5 cups
9 - 18 years (boys) - 2 to 3 cups
19 + years - 2 to 2.5 cups
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Team ParentCircle Sep 2, 2021

We hope that you are enjoying taking part in our 21-day Nutrition Challenge. It would be great if you could share your experience with us :)
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Team ParentCircle Sep 2, 2021

Challenge#2

Salad – the simplest, yet healthiest addition to your meal.
Here’s why - because they are low in calories, and high in fiber, vitamins, minerals, and antioxidants. A perfect way to avoid unhealthy cravings.

You can also make a wholesome salad meal. To a bowl of colorful vegetables like red/yellow capsicum, tomato, onion, cucumber, and greens, add slices of boiled eggs, sprouts, and nuts for protein and healthy fats.
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Team ParentCircle Sep 1, 2021

Challenge #1

Breakfast - the most important meal of the day.
Make it a high-protein meal. Here’s why - because it takes a while to digest and keeps you feel full for longer.

Eggs – think of a delicious omelet loaded with spinach and mushroom.

Oats (½ cup) soaked overnight in milk (1 cup) – garnish with nuts and fruits.

Peanut butter – a generous spread over warm toast topped with slices of banana.

Refuel your body. Kick-start your metabolism. Keep your blood sugar levels in control.
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