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Lesson 1 of 5

Week 1: Awareness

1 min read

Direct answer: Week 1 is about noticing, not changing. Each day, read one food label, note every snack you eat, and spot where added sugar comes from, such as tea, sweets or packaged drinks. ICMR-NIN suggests limiting added sugar to about 20 to 25g a day. By day 7 you will know your patterns.

Week 1: Awareness: Days 1 to 7, source Snacademy challenge plan

Day by day

Days 1–2: read one label a day. Days 3–4: write down every snack. Days 5–6: list added sugar sources. Day 7: review your notes.

What should I write down?

Time, what you ate, roughly how much, and why: hunger, habit or boredom.

FAQ

Do I need an app?

No; a notebook works.

What if I miss a day?

Pick up the next day.

Further reading

Sources

  • ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, added sugar about 20 to 25g a day, PDF p. 19 / printed p. 2

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The 30-Day Challenge: all 5 lessons
  1. 1. Week 1: Awareness
  2. 2. Week 2: Better choices
  3. 3. Week 3: Build
  4. 4. Week 4: Sustain
  5. 5. Snacademy final quiz

General education, not medical advice.

Educational content, not medical advice. Checked against FSSAI and ICMR-NIN sources by Team Snactivate. For personal advice, consult a doctor or dietitian.