Take the Challenge: Eat Better and Move More
In 2005, a six-week campaign was launched to encourage Quebecers to take concrete steps toward healthier eating and increased physical activity. Sound difficult? Actually, it’s quite simple!
Try keeping a journal to track how many fruits and vegetables you eat each day, along with your activity levels. Research shows that people who write down their goals are 75% more likely to achieve them.
The campaign set three daily goals:
- Eat 5 fruits and vegetables
- Be physically active for at least 30 minutes
- Take time for yourself
This year's challenge began on March 1st and ends on April 11th. Participants can register as individuals, families, or teams.
If your goal is to improve your health, why not start your own challenge?
Living a healthy life starts with setting realistic health goals, creating a safe and achievable plan, surrounding yourself with support, and above all, enjoying the journey—after all, you're doing this for yourself!
Simple Tips to Get Started
Focus on your 5-a-day fruits and veggies:
Before you begin, understand what counts as a serving:
- ½ cup of fresh, frozen, or canned vegetables
- ½ cup cooked leafy greens or 1 cup raw leafy greens
- 1 whole fruit or ½ cup fresh, frozen, or canned fruit
- ½ cup of 100% fruit juice
How to add more fruits and veggies to your day?
- Add fruit to your cereal, oatmeal, yogurt, or breakfast pancakes
- Snack on raw veggies or fruit instead of sugary muffins or bars
- Drink 100% fruit juice instead of coffee, tea, or soda (watch out for added sugar)
- Mix frozen vegetables into pasta dishes
In short: get creative!
Tips for Staying Active and Healthy
- You don’t need to exercise for 30 minutes all at once. Break it up: try 3 sessions of 10 minutes or 2 of 15 minutes.
- Walk as often as possible: get off the bus one stop early, take the stairs, park farther away—or sign up for the indoor track at the Centre Multisports, where bad weather isn’t an excuse!
- Involve your family in your routine: take the kids outside, walk the dog—many municipalities offer family-friendly activities.
- Join a fitness or sports center for guidance and motivation. Take part in individual sessions or have fun in group classes!
Ask yourself this: Can you do everything you need to do in a day in 23.5 hours?
If your answer is yes, then you already have the tools for success!