County Office of Education Fitness Challenge General ... · You cannot receive points for a...

County Office of Education Fitness Challenge General Information

This year’s Fitness Challenge has been taken to the next level. Not only are we being challenged individually and from our team, but now we are joining forces and challenging other county offices. Joining the challenge this year are Stanislaus and Tuolumne County Office of Education.

The "Fitness Challenge," which is completely voluntary, is open to ALL San Joaquin COE staff and students of San Joaquin COE programs and services. The idea behind the challenge is to have a fun, yet competitive activity with a healthy focus. While there is no obligation or expectation for anyone to participate -- for those who do -- we promise a great time! Here's a quick rundown of how the challenge works.

• Participants form a team

• Each team has a minimum of five people - there is no maximum

• Each team selects a team captain and a team name

• At the end of each week team members input their points on-line each Monday

by 5:00 p.m. • Challenge runs February 4 – March 2

TEAM CAPTAIN Duties:

Attend the Team Captain Meeting set for 1/28 at 9:30 a.m. in the Boardroom.

Send the Team Roster (Include name, department, and email address of participants)/Team Name to [email protected] by 2/1/08.

Distribute Materials to team, review process, and introduce them to Inside SJCOE’s Fitness Challenge section.

Schedule a date and time to have your team photo taken with Jacqueline Montelongo.

Scoring: Individuals must submit his or her own point totals online each Monday by 5:00 p.m. The system will track and average each team’s and team members’ points earned on a weekly basis. For example, 200 points divided by eight team members = 25 points. Team captains may review each team member’s total points earned each week.

Input team points on INSIDE SJCOE each Monday at 5:00 p.m. On a holiday input the points by 5:00 p.m. on Tuesday.

Individual recognition. Submit the team member with the highest total points and most inspirational by 5:00 p.m. each Monday (or if there is a holiday by 5 p.m. on Tuesday). Individual with most points will receive recognition.

Motivate and support your team.

RULES You may multiply points in a given day. For example, 32 oz. of water is worth one point. If you drink 64 oz. of water in one day you can receive two points for that day. However, you cannot receive a 1/2-point or round up. So if you drink 48 oz of water – that is still only one point. Maximum points for water this year is two points per day or 64 oz. You cannot “Double dip” points. You cannot receive points for a Spinning class plus riding a stationary bike or points for riding the stationary bike plus taking an exercise class. You must select one category or the other. Weight loss, inches, and body fat are BEGINNING to END calculations only. You cannot lose two pounds one week, earn the points, put the weight back on and then lose it again. Points in those areas will only be scored on the last day of the competition. Moving: This is considered heavy house or yard work. You may not earn points during work hours. However, points may be earned during breaks throughout the workday. For example, if you use your lunch break to go for a walk, you may earn points. However, if you are walking to the Nelson Center from the ESC, you may not use it to accrue points. Or if you work as a PE teacher, or have someone on your team who does, points cannot be earned during work time. Remember, this competition is designed to raise awareness, and to help people embark on a healthy lifestyle. Mountain biking and Road biking separated! Please note riding your mountain bike on the road is road biking. The reason these were separated out was several people felt that the rough terrain of mountain biking and the increase in hills makes it a more difficult sport or harder to get the same amount of miles in the same time. BONUS POINTS Bonus points are the only exception to double dipping. If you eat nine servings of fruits and vegetables you get one point for the five fruits and veggies and three bonus points for eating nine. If you eat 10 servings you get two points for your daily intake and three points for eating more than nine. Keep in mind that fried vegetables don’t count. The overall top scoring County Office of Education will be awarded a perpetual trophy the first week in March at the COE with the highest points.

28-Jan 9:30 a.m. - 10:30 a.m. Team Captain Meeting Boardroom

4-Feb All-day Fitness Challenge Begins

5-Feb 8:30 - 9 a.m. Fitness Challenge Kick-Off Nelson Center Flag Pole

7-Feb 11:30 a.m. - 12:30 p.m. Fitness Hour Chartville I

12-Feb By 5 p.m. Submit Points Inside SJCOE

12-Feb 12:30 - 1:30 p.m. Fitness Hour Locke & Boardroom

14-Feb 11:30 a.m. - 12:30 p.m. Fitness Hour Emerson Room

14-Feb 10 a.m. - 3 p.m. SJCOE Blood Drive Locke & Boardroom


19-Feb 12:30 -1:30 p.m. Fitness Hour Boardroom

21-Feb 11:30 a.m. - 12:30 p.m. Fitness Hour Chartville II


26-Feb 11:30 a.m. - 12:30 p.m. Fitness Hour Locke I & II

27-Feb 12 p.m. - 1 p.m. Speaker/Lunch Boardroom & Locke I & II

28-Feb 11:30 a.m. - 12:30 p.m. Fitness Hour Chartville II

2-Mar All-day Fitness Challenge Ends

3-Mar By 5 p.m. Submit Points Inside SJCOE

5-Mar 2 - 2:30 p.m. Award Ceremony Locke & Boardroom

Fitness Challenge Agenda

POINT CHART Walk or Jog ( Treadmill included) * 1 mile 1 point

Ride a bike outdoors on pavement/road 2 miles 1 point

Mountain biking outdoors (off road) 1 mile 1 point

Stationary bike/Spinning Class 15 minutes 1 point

Swimming (33 laps in a 25 yd pool) mile 3 points

Hiking 30 minutes 1 point

Horseback riding 30 minutes 1 point

Stretching (maximum points per day: 4) 10 minutes 1 point

Exercise class (Yoga, Pilates, Aerobics, boxing, etc.) 20 minutes 1 point

Individual workout 30 minutes 1 point

Workout with personal trainer 30 minutes 2 points

Exercise machine (Rowing, Stairmaster, Elliptical) 15 minutes 1 point

Jumping rope 5 minutes 1 point

Recreation sport (Bowling, table tennis) 1 hour 1 point

Active sport (Tennis, climbing, roller blade) 30 minutes 1 point

Heavy yard work (mowing, chopping etc.) hour 1 point

Light yard work (watering, pruning, etc.) 1 hour 1 point

Heavy house work (vacuuming, moving furniture, etc.) hour 1 point

Light housework (sweeping, dusting etc.) 1 hour 1 point

No caffeine 1 day 1 point

No refined sugar (***see explanation) 1 day 1 point

No “Junk Food” (candy, chips, fried foods) 1 day 1 point

No alcohol 1 day 1 point

Drink 32 ounces of water (max. of 2 points per day) 1 day 1 point

Less than 20 grams of saturated/trans fat 1 day 1 point

Eat 25g of fiber 1 day 1 point

Less than 1200 mg of sodium 1 day 1 point

Five fruits or vegetables (max. double - plus bonus or 5 pt. per day)** 1 day 1 point

Take a Multi-vitamin 1 day 1 point

Eat a well balanced meal 1 per day 1 point

Attend an athletic event 1 point

Attend a mental well being class or counseling session 1 session per wk. 1 point

Read or listen to a 1,000 word wellness article or on iPod or program (15

min.)

Max. of 5 per wk 1 point

Read a wellness book or book on CD 3 points

Community service (1 point per week per event) 1 point

Give blood 3 points

1% body fat reduction or 1 inch from waistline or hips One time-last day 3 points

Beginning to end weight loss One time-last day 3 pts/lb

Quit Smoking 1 week 7 points

Bonus: Enter sanctioned competition 1 per competition 3 points

Bonus: 9 or more fruit and vegetable servings one bonus point /day 1 day 3 points

* This is extra-curricular walking – not routine walking at home or work

** Fried vegetables (fried zucchini, veggie chips, french fries, etc.) don’t count

***Desserts, sugared cereal, sweet breads, sugar added to coffee or fruit Chart information courtesy of SCOE, SJCOE & TCOE

County Office of Education Fitness Challenge FAQ’s

Q: How do I calculate my team's weekly average and how many decimal places should I turn

in for our team average?

A: The computer will automatically calculate this information for you. However, if you would like to

calculate it yourself use two decimal places. Calculate by adding all team members’ weekly totals together and then dividing by the total number of people on your team. For example: You have 9 people on your team, for Week 1 they each earned the following amount of points 54, 90, 103, 45, 75, 55, 150, 25, 68, add those together giving you a weekly team total of 665, then divide by 9, and enter the average 73.88 on the "register and enter points" page.

Q: Can I earn points for a ‘sanctioned competition’ as well as points for exercising during

that competition?

A: Yes. The sanctioned competition points are bonus points. However, they may only be counted

one time if a meet or tournament lasts more than one day. Also, when counting your points for participating it must be for the amount of time you are actually playing. If you are on the bench during the basketball or football game those minutes cannot go towards your 30 minutes of an active sport. You can count your warm up activities as part of the time.

Q: Can I "round up" for my exercise time and fruits and vegetable servings?

A: There is no rounding on times or servings.

Q: Can I count half points or partial point values?

A: NO! You must complete the entire time to get the entire point value. If you jog or walk for 1.5

miles, that is NOT 1.5 points. You must make it up to 2 miles to get two points. If you jog for 2.8 miles it is still only 2 points. Take those extra few steps to get to 3 miles and 3 points.

Q: If I do a 30 minutes cardio, Yoga or Pilates workout every morning, is this more than 1

point?

A: If you add 10 more minutes to your 30 minutes workout you can claim a total of 2 points (1 point

for each 20 minutes). With exercise you can double your points if you double the workout time or distance.

Q: Does attending the lunch presentation on wellness count as one point?

A: Yes, team members who attend wellness presentations can claim one point. Place the point in

the “Attend a mental well being class or counseling session" row.

Q: I understand that there are trace amounts of caffeine in decaffeinated beverages? If I

switch to decaf will this count?

A: Yes, you can claim a point for not having caffeine if you drink decaffeinated beverages.

Q: I would like to substitute reading a 1000 word wellness article with watching a POD cast

health and wellness show? Is this allowed?

A: Yes, if the show has a speaker that speaks for at least 15 minutes.

Q: Is golf considered an active sport or recreational sport? If I walk the golf course while

playing 18 holes can I claim miles walked points too?

A: Golf is a recreational sport and for each hour of golf you can claim 1point. You cannot "double

dip" points. You cannot receive points for golfing and walking. You must select one category or the other.

Q: I played golf - 18 holes - and used a cart. Do I claim walking points?

A: You can earn 1 point in the Recreation Sport Section. No double dipping.

Q: If we have 10 fruits or vegetables in a day would we get the following for points? Two

points for 10 servings and 3 bonus points for the 9 servings for a total of 5 pts.

A: Refer to the Point Chart – Five fruits or vegetables ** 1 day = 1 point (can eat 10 servings to

double points to 2 points plus can qualify for bonus below for a total of 5 points. Bonus: 9 fruits and vegetables on 1 day = 3 points.

Q: If we eat 9 fruits/vegetables, do we get the original point and plus the 3 bonus points?

A: Yes, for a total of 4 points.

Q: Can tea, coffee or diet Pepsi or flavors added to water count as water?

A: No, just water may count for water.

Q: Can I count propel, sugar free flavored water, green tea, or decaf coffee as part of my 32

oz of water? A: No, water is just water with nothing added. (A fresh lemon or lime wedge is fine.)

Q: Do mental health articles count as wellness articles?

A: Yes, any articles that assist with holistic health and well being counts.

Q: Do self-help or self-inspiration books count?

A: Yes, see answer to question above.

Q: Does a "nutrition bar" that has sugar listed in the ingredients considered okay in the "No

refined sugar" category, or do we strictly watch ingredient list of all food products to make sure it has no sugar in it at all? Are sugar-substitutes, corn syrup, high fructose corn syrup, honey, maple syrup, etc considered "refined sugar" or is the regular processed white sugar the only thing considered "refined sugar"? A: A nutrition bar is considered okay. Regarding "refined sugar," only "sugar" you give up includes

desserts, sugared cereal, sweet breads like muffins, sugar added to coffee or fruit. Sugar substitutes are okay.

Q: If I use Splenda in my coffee or to sweeten my fruit can I still have a point for "no refined

sugar"? A: Yes, you can. Low calorie 'sugar substitutes' does not count as refined sugar.

Q: Is trail mix that has chocolate pieces in it considered 'junk food' or 'candy'?

A: Use your best judgment, but we have decided this will not count against you. If you are using trail

mix as a small healthy snack you can still get your points for no ‘junk food’.

Fun, yet useful definitions defined by Webster dictionary:

• Exercise: regular or repeated use of a faculty or bodily organ b: bodily exertion for the sake of developing and maintaining physical fitness

• Inspire: stimulate, motivate, encourage, influence, inspirit, animate, fire the imagination of. • Workouts: training/practice session; physical excise, drill, training • Working: employed, in a job • Wine: Fermented juice (of grapes especially). • Fruit: The ripened reproductive body of a seed plant.

Fruit & Vegetable Nutrition Facts Chart Search the chart below for 5 A Day serving size information as well as calories, dietary fiber, vitamin A, vitamin C, potassium, and folate content for more than 100 fruits, vegetables, and 100% juices commonly found in U.S. supermarkets. Nutrient data were obtained from the USDA Nutrient Database for Standard Reference (SR17).

© 2004 Dole 5 A Day Program/Dole Food Company, Inc. Find more information on fruits, vegetables, and nutrition at www.dole5aday.com.

5 A Day Serving Size

Weight grams

Calories

Fiber grams

Vitamin A International

Units

Vitamin C milligrams

Potassium milligrams

Folate micrograms

Acorn squash, baked

½ cup, cubed

102 107 4.5 439 11 448 20

Apples

1 medium 138 72 3.3 75 6 148 4

Apple juice

¾ cup juice 186 87 0.2 2 2 221 0

Apple juice, with added vitamin C

¾ cup juice 186 87 0.2 2 77 221 0

Apricots, fresh

2 medium 70 34 1.4 1348 7 181 6

Apricots, canned, in juice

½ cup 122 59 2.0 2063 6 201 2

Apricots, dried

¼ cup 33 78 2.4 1171 0 378 3

Artichokes, cooked

1 medium 120 60 6.5 212 12 425 61

Artichoke hearts, canned

½ cup 84 42 4.5 149 8 297 43

Arugula

1 cup 20 5 0.3 475 3 74 19

Asian Pears

1 medium 122 51 4.4 0 5 148 10

Asparagus, raw

5 medium spears

80 16 1.7 605 5 162 42

Asparagus, cooked

5 medium spears

75 16 1.5 754 6 168 112

Avocado, California

1/5 medium 35 58 2.4 51 3 175 31

Bananas

1 medium 118 105 3.1 76 10 422 24

Beets, cooked

½ cup, sliced 85 37 1.7 30 3 259 68

Beet greens, cooked

½ cup 72 19 2.1 5511 18 654 10

Bell peppers, sweet, green

½ cup, chopped

75 15 1.3 276 60 130 8

Bell peppers, sweet, red

½ cup, chopped

75 19 1.5 2333 142 157 13

Bell peppers, sweet, yellow

½ cup, chopped

75 20 0.7 150 138 159 20

Blackberries, fresh

½ cup 72 31 3.8 154 15 117 18




Weight grams

Calories

Fiber grams


Units



Folate micrograms

Blackberries, frozen

½ cup 76 48 3.8 86 2 106 26

Blueberries, fresh

½ cup 73 41 1.7 39 7 56 4

Blueberries, frozen

½ cup 78 40 2.1 36 2 42 5

Bok choy, raw 1 cup, chopped

70 9 0.7 3128 32 176 46

Bok choy, cooked

½ cup, chopped

85 10 0.8 3612 22 315 35

Boysenberries

½ cup 66 33 3.5 44 2 92 42

Broccoli, raw ½ cup chopped

44 15 1.1 290 40 139 28

Broccoli, cooked

½ cup chopped

78 27 2.6 1534 51 229 84

Brussels sprouts, cooked

½ cup, about 4 sprouts

78 28 2.0 604 48 247 47

Butternut squash, baked

½ cup 103 41 3.2 11434 16 291 19

Cabbage, green, raw

1 cup, chopped

89 21 2.0 152 29 219 38

Cabbage, green, cooked

½ cup 75 16 1.4 105 15 73 15

Cabbage, red, raw

1 cup, chopped

89 28 1.9 993 51 216 16

Cabbage, red, cooked

½ cup 75 22 1.9 25 8 196 18

Cantaloupe ½ cup, cubed

80 27 0.7 2706 30 214 17

Carambola (a.k.a. star fruit)

1 medium 91 28 2.5 56 31 121 11

Carrots, raw

1 medium 61 25 1.7 7342 4 195 12

Carrots, cooked

½ cup, sliced 78 27 2.3 13418 3 183 11

Carrots, baby, raw

8 medium 80 28 1.4 11032 7 190 26

Cauliflower, green, raw

½ cup, chopped

32 10 1.0 50 28 96 18

Cauliflower, green, cooked

½ cup, chopped

62 20 2.0 87 45 172 25

Cauliflower, white, raw

½ cup, chopped

50 12 1.2 6 23 152 28




Weight grams

Calories

Fiber grams


Units



Folate micrograms

Cauliflower, white, cooked

½ cup, chopped

62 14 1.7 7 28 88 27

Celery, raw 2 medium stalks

80 11 1.3 359 3 208 29

Chayote, cooked

½ cup, chopped

80 19 2.2 38 6 138 14

Cherimoya ½ cup, chopped

78 58 1.8 0 9 210 14

Cherries ½ cup (about 10 cherries)

73 46 1.5 46 5 161 3

Cherry tomatoes

½ cup (about 5 tomatoes)

75 13 0.9 621 10 177 11

Chile peppers, green, raw

½ cup, chopped

75 30 1.1 884 182 255 17

Chile peppers, red, raw

½ cup, chopped

75 30 1.1 714 108 242 17

Collard greens, cooked

½ cup, chopped

95 25 2.7 7708 17 110 88

Corn, yellow, cooked

½ cup 82 89 2.3 216 5 204 38

Corn, white, cooked

½ cup 82 89 2.2 2 5 204 38

Corn-on-the-cob, yellow, cooked

Kernels from 1 medium cob

63 59 1.8 146 3 158 20

Corn-on-the-cob, white, cooked

Kernels from 1 medium cob

63 59 1.3 3 3 158 20

Cranberries, raw

½ cup whole berries

48 22 2.2 28 6 40 0

Cranberries, dried, sweetened

¼ cup 30 92 1.7 0 0 12 0

Cucumbers

½ cup, sliced 52 8 0.3 55 2 76 4

Currants, dried

¼ cup 36 102 2.4 26 2 321 4

Dates

5 dates 42 117 3.3 4 0 272 8

Eggplant, cooked

½ cup, cubed

50 17 1.2 18 1 61 7

Endive, raw 1 cup, chopped

50 8 1.6 1084 3 157 71

Figs, raw

2 medium 100 74 2.9 142 2 232 6




Weight grams

Calories

Fiber grams


Units



Folate micrograms

Figs, dried ¼ cup (about 4 figs)

38 93 3.7 4 1 253 3

Grape juice, purple, unsweetened

¾ cup juice 190 116 0.2 15 0 250 6

Grapefruit, pink or red

½ medium 128 41 1.4 1187 44 178 13

Grapefruit, white

½ medium 118 39 1.3 39 40 175 12

Grapefruit juice, pink or red, unsweetened

¾ cup 185 72 0.3 815 70 300 19

Grapefruit juice, white, unsweetened

¾ cup 185 72 0.2 61 71 300 19

Grapes, green ½ cup (~15 grapes)

77 53 0.7 51 8 147 2

Green beans, raw

½ cup 55 17 1.9 380 9 115 20

Green beans, cooked

½ cup 63 22 2.0 438 6 91 21

Guava

1 fruit 55 37 3.0 343 126 229 27

Honeydew melon

½ cup, cubed 89 32 0.7 44 16 202 17

Jalepeńo peppers, raw

½ cup, sliced 45 14 1.3 360 20 97 21

Jicama ½ cup, sliced 60 23 2.9 13 12 90 7 Kale, cooked ½ cup,

chopped 65 18 1.3 8854 27 148 8

Kiwifruit

1 large 91 56 3.1 159 68 302 35

Lemons

1 medium 58 17 1.6 13 31 80 6

Lettuce, Bibb (a.k.a. Boston)

1 cup, shredded

55 7 0.6 1822 2 131 40

Lettuce, iceberg

1 cup, shredded

72 10 0.9 361 2 102 21

Lettuce, green leaf

1 cup, shredded

36 5 0.5 2666 7 70 14

Lettuce, red leaf

1 cup, shredded

28 4 0.3 2098 1 52 10

Lettuce, Romaine

1 cup, shredded

47 8 1.0 2729 11 116 64




Weight grams

Calories

Fiber grams


Units



Folate micrograms

Limes

1 medium 67 20 1.9 34 20 68 5

Mandarin orange segments, in light syrup

½ cup 126 77 0.9 1058 25 98 6

Mangos ½ cup (about 1/3 of a

medium fruit)

83 54 1.5 631 23 129 12

Mushrooms, raw

½ cup, chopped

35 8 0.4 0 1 110 6

Mustard greens, raw

1 cup 56 15 1.8 5880 39 198 105

Mustard greens, cooked

½ cup 70 10 1.4 4426 18 141 51

Napa cabbage, cooked

½ cup, chopped

55 7 0.8 143 2 47 23

Nectarines

1 medium fruit 136 60 2.3 452 7 273 7

Okra, cooked ½ cup (~ 4 pods)

50 16 1.6 188 11 152 44

Olives, black

¼ cup, whole 34 39 1.1 135 0 3 0

Onions, white ½ cup, chopped

80 34 1.1 2 5 115 15

Onions, green/ scallions

½ cup, chopped

50 16 1.3 498 9 138 32

Oranges

1 medium 131 62 3.1 295 70 237 39

Orange juice, fresh

¾ cup 187 84 0.4 372 93 372 56

Orange juice, from concentrate

¾ cup 187 82 0.4 146 61 355 34

Papayas

½ cup, cubed 70 27 1.3 766 43 180 27

Parsnips, cooked

½ cup, sliced 78 55 2.8 0 10 286 45

Peaches

1 medium 98 38 1.5 319 7 186 4

Pears

1 medium 166 96 5.1 38 7 198 12




Weight grams

Calories

Fiber grams


Units



Folate micrograms

Peas, cooked

½ cup 80 67 4.4 641 11 217 50

Persimmons, Japanese-style

1 medium 168 118 6.0 2733 13 270 13

Pineapple, fresh, traditional varieties

½ cup, chopped

78 35 1.0 40 13 97 9

Pineapple, fresh, extra sweet varieties

½ cup, chopped

78 40 1.1 44 44 84 15

Pineapple, canned, in its own juices

½ cup, chunks

91 54 1.2 45 9 112 5

Pineapple juice, canned, without added vitamin C

¾ cup juice 188 105 0.4 9 20 252 43

Pineapple juice, canned, with added vitamin C

¾ cup juice 188 105 0.4 9 45 252 43

Plantains, cooked

½ cup, sliced 77 89 1.8 700 8 358 20

Plums

2 medium fruit 132 61 1.8 455 13 207 7

Plums, dried (a.k.a. prunes)

¼ cup, ~ 5 prunes

43 102 3.0 332 0 311 2

Pomegranates

1 medium 154 105 0.9 166 9 399 9

Potatoes, baked, flesh and skin

½ cup 61 57 1.3 6 6 326 17

Potatoes, baked, flesh only

½ cup 61 57 0.9 0 8 239 5

Prune juice

¾ cup 192 136 1.9 6 8 530 0

Pummelo ½ cup, slices 95 36 0.9 8 58 205 - Pumpkin, canned

½ cup 123 42 3.6 19065 5 252 15

Pumpkin, cooked from fresh

½ cup, boiled 123 24 1.3 6115 6 282 0




Weight grams

Calories

Fiber grams


Units



Folate micrograms

Quince

1 medium 92 52 1.7 37 14 181 3

Radicchio, raw 1 cup, shredded

40 9 1.4 11 3 121 24

Radishes ½ cup, sliced, ~10 medium

radishes

58 9 0.9 4 9 135 14

Raisins

¼ cup 42 123 1.5 0 1 309 2

Raspberries

½ cup 62 32 4.0 20 16 93 13

Rhubarb, raw

1 cup, diced 122 26 2.2 124 10 351 9

Rutabagas, cooked

½ cup, mashed

120 47 2.2 2 23 391 18

Shallots ½ cup, chopped

80 58 1.2 952 6 267 27

Snow pea pods, raw

1 cup, whole 63 26 1.6 685 38 126 26

Snow pea pods, cooked

½ cup, whole 80 34 2.2 824 38 192 23

Spinach, raw 1 cup, packed leaves

30 7 0.7 2813 8 167 58

Spinach, cooked

½ cup 90 21 2.2 9433 9 419 131

Strawberries, fresh

½ cup, sliced 83 27 1.7 10 49 127 20

Strawberries, fresh

½ cup, whole 72 23 1.4 9 42 110 17

Strawberries, frozen

½ cup, whole 75 26 1.6 34 31 110 13

Sweet potatoes, raw

½ cup, sliced 67 57 2.0 9434 2 224 7

Sweet potatoes, baked

½ cup, mashed

100 90 3.3 19218 20 475 6

Swiss chard, cooked

½ cup, chopped

88 18 1.8 5358 16 480 8

Sun-dried tomatoes

¼ cup 14 35 1.7 118 5 463 9

Tangerines

1 medium 84 45 1.5 572 22 139 13

Tomatoes, orange

1 medium 123 20 1.1 1840 20 261 36




Weight grams

Calories

Fiber grams


Units



Folate micrograms

Tomatoes, red

1 medium 123 22 1.5 1025 16 292 18

Tomatoes, yellow

1 medium 123 18 0.9 0 11 317 37

Turnips, cooked

½ cup, mashed

115 25 2.3 0 13 204 10

Watercress

1 cup 34 4 0.2 1598 15 112 3

Watermelon

½ cup, cubed 77 23 0.3 438 6 86 2

Yam, cooked

½ cup, cubed 68 79 2.7 83 8 456 11

Yellow snap beans, raw

½ cup 55 17 1.9 59 9 115 20

Yellow snap beans, cooked

½ cup 63 22 2.1 51 6 187 21

Zucchini squash, raw

½ cup, sliced

57 9 0.6 113 10 148 16

Zucchini squash, cooked

½ cup, sliced

90 14 1.3 1005 4 228 15

The 5 A Day The Color Way logo reminds us to eat at least five servings of fruits and

vegetables each day, and to strive to eat one fruit or vegetable from each color group each day. The fruits and vegetables in this chart are color-coded to correspond with the five

Color Way color groups: RED

ORANGE/YELLOW WHITE

BLUE/PURPLE GREEN

County Office of Education Fitness Challenge General ... · You cannot receive points for a...

Documents

Transcript of County Office of Education Fitness Challenge General ... · You cannot receive points for a...