...  day, keep a tally of the mg of calcium consumed beside each family member’s name. The recommended mg for age and gender are found at the top of the chart. To find out how many mg  there are in the food you eat, visit: http://www.niams.nih.gov/health_info/bone/bone_health/nutrition/ Remember, your body needs Vitamin D to absorb calcium. You can get Vitamin D from the sun, fortified milk, egg yolks, saltwater fish, dry shiitake mushrooms. Each day add a “Daily Challenge” to encourage family members to try something new or do something they don’t always do. Some examples you can use: •    Drink a plain glass of milk •    Try a calcium-rich vegetable (ex. spinach, kale) •    Drink milk instead of soda pop The Daily Challenge can be the same for all members or each member can have a unique one. At the end of the week, reward yourselves for good performance. Enjoy a special outing or anything else the family agrees upon. Here’s how your form might look ...

...  Monster Challenge Rules & Instructions Each day, keep a tally of the number of fruit/vegetable servings beside their name. The recommended servings for age and gender are found at the top of the chart.  1 serving of fruits or vegetables: ½ cup chopped fruit or vegetables 1 cup leafy greens 1 medium apple, orange, tomato, etc. Each day add a “Daily Challenge” to encourage family members to try something new or do something they don’t always do. Some examples you can use: Try a new vegetable Eat a certain vegetable raw, cooked, etc. Have a fruit with breakfast Have 3 different vegetables with dinner The Daily Challenge can be the same for all members or each member can have a unique one. At the end of the week, reward yourselves for good performance. Enjoy a special outing or anything else the family agrees upon. Here’s how your form might look after ...