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Make Or Break a Habit During Lent

What if You Changed Just One Thing About the Way You Eat?

Make-or-Break

Consider this successful wellness activity for your congregation’s Lenten journey. Draw on prayer practices and mutual support to experience how one change can improve your health and, in turn, deepen your ability to live out your faith.

Get started:
Make or Break Instructions PDF 1190 KB Placemat for Soup Suppers PDF 697 KB


Choose One Habit to Make or Break

Eat Prayerfully — Give thanks before each meal. Eat at the table, not in the car, at the computer or TV. Chew thoroughly. Pause to savor colors, flavors, smells. Why? Slowing down can promote gratitude, discovery, relaxation, and potentially even weight loss.

Learn how to eat prayerfully:

A Prayerful Meal Table Tent PDF 617 KB

Read what others have discovered:

Together at Table PDF 617 KB

Track What You Consume — Tracking your meals and snacks can help you spot problem areas and stay accountable to goals. Keep a record of everything you eat and drink using one of these popular tools or another method of your choice:

MyFitnessPal LoseIt! SparkPeople

Fill Half Your Plate With Produce — Give fruits and vegetables the starring role at your main meal of the day. You’ll be closer to getting your recommended five or more daily servings.

Aim to meet these proportions recommended by the USDA

Fuel Up With a Healthy Breakfast — Eating breakfast can help you manage your weight and avoid overeating later in the day. Start your day with a variety of whole grains, low-fat protein, low-fat dairy, fruits, or veggies.

Get 10 easy breakfast ideas from the Mayo Clinic

Quit Processed Foods — Processed foods are often loaded with fat, sugar, calories, and salt ― with few vitamins, minerals, fiber, antioxidants, or other nutrients. Eat fresh or frozen food in its natural state. Plan meals in advance. Avoid the middle of the grocery store where many convenience foods are shelved.

Find meal-planning tips to save money and eat healthier

Ditch Unhealthy Snacks — Typical commercial snacks often contain lots of calories but little nutritional value. Reach for fruit, veggies, whole grains, nuts, seeds, or low-fat dairy products. Eliminate other snacks.

Explore new ways to stay satisfied between meals

Go Sugar-Free — Refined sugar has no nutritional value and contributes to obesity, yet it’s increasingly part of the American diet. Eliminate foods with more than a tiny amount of added sugar, such as desserts, condiments, and sweetened drinks. Satisfy your sweet tooth with fresh fruit.

Learn how to spot added sugar

No Unhealthy Beverages — Liquid calories can add up quickly without providing much nutritional value. Don’t drink soda, sports drinks, or other sweetened beverages. Make water your beverage of choice.

Check out substitutions for sugary drinks

This information should not be considered or used as a substitute for professional health care advice. By providing this information, Portico Benefit Services is not providing any medical advice, diagnosis, or treatment. Each individual is responsible for his or her own health and medical treatment decisions. You should talk with your doctor to determine the lifestyle changes and health care treatment options appropriate for you.

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Phone 800.352.2876

mail@PorticoBenefits.org


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