President’s Council PALA+ Challenge Record Sheet Complete the weekly Physical Activity and Healthy Eating sections.

When it is time to complete your 4.02 assignment, answer all of the reflection questions below the weekly charts at the end of this document.

After answering all reflection questions completely, submit your completed weekly charts with all of your answers. It is possible all weekly charts may not be completed when it is time to submit your work. You are permitted to send less than six weeks of completed charts.

Week 1

Day

Physical Activities

# of Minutes or Pedometer Steps

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Healthy Eating – Bold one and continue with previous goals, and add a new goal.

Make half your plate fruit and vegetables.

Make half the grains you eat whole grains.

Choose fat-free or low-fat (1%) milk, yogurt, or cheese.

Drink water instead of sugary drinks.

Choose lean sources of protein.

Compare sodium in foods like soup and frozen meals and choose foods with less sodium.

Eat some seafood.

Pay attention to portion size.

Week 2

Day

Physical Activities

# of Minutes or Pedometer Steps

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Healthy Eating – Bold one and continue with previous goals, and add a new goal.

Make half your plate fruit and vegetables.

Make half the grains you eat whole grains.

Choose fat-free or low-fat (1%) milk, yogurt, or cheese.

Drink water instead of sugary drinks.

Choose lean sources of protein.

Compare sodium in foods like soup and frozen meals and choose foods with less sodium.

Eat some seafood.

Pay attention to portion size.

Week 3

Day

Physical Activities

# of Minutes or Pedometer Steps

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Healthy Eating – Bold one and continue with previous goals, and add a new goal.

Make half your plate fruit and vegetables.

Make half the grains you eat whole grains.

Choose fat-free or low-fat (1%) milk, yogurt, or cheese.

Drink water instead of sugary drinks.

Choose lean sources of protein.

Compare sodium in foods like soup and frozen meals and choose foods with less sodium.

Eat some seafood.

Pay attention to portion size.

Week 4

Day

Physical Activities

# of Minutes or Pedometer Steps

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Healthy Eating – Bold one and continue with previous goals, and add a new goal.

Make half your plate fruit and vegetables.

Make half the grains you eat whole grains.

Choose fat-free or low-fat (1%) milk, yogurt, or cheese.

Drink water instead of sugary drinks.

Choose lean sources of protein.

Compare sodium in foods like soup and frozen meals and choose foods with less sodium.

Eat some seafood.

Pay attention to portion size.

Week 5

Day

Physical Activities

# of Minutes or Pedometer Steps

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Healthy Eating – Bold one and continue with previous goals, and add a new goal.

Make half your plate fruit and vegetables.

Make half the grains you eat whole grains.

Choose fat-free or low-fat (1%) milk, yogurt, or cheese.

Drink water instead of sugary drinks.

Choose lean sources of protein.

Compare sodium in foods like soup and frozen meals and choose foods with less sodium.

Eat some seafood.

Pay attention to portion size.

Week 6

Day

Physical Activities

# of Minutes or Pedometer Steps

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Healthy Eating – Bold one and continue with previous goals, and add a new goal.

Make half your plate fruit and vegetables.

Make half the grains you eat whole grains.

Choose fat-free or low-fat (1%) milk, yogurt, or cheese.

Drink water instead of sugary drinks.

Choose lean sources of protein.

Compare sodium in foods like soup and frozen meals and choose foods with less sodium.

Eat some seafood.

Pay attention to portion size.

Answer the Reflection Questions.

What was your motivation to achieve your activity and nutrition challenges?

Do you think that setting your goals for each challenge several weeks in advance helped you do well in your challenge? Why or why not?

Are you satisfied with your results? If so, will you set new goals? If not, will you continue to try to reach the goals you have set?

What types of obstacles did you have to overcome as you worked toward your goals? Did you see these obstacles as roadblocks or hurdles?