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Lesson 4 of 5
Week 4: Sustain
Direct answer: Week 4 makes the habits portable. Plan one travel day of food, practise ordering with balance when eating out, and finish by writing three to five personal nutrition rules you can keep. Good rules are specific, such as a whole fruit with breakfast, dal at lunch, or reading the label before buying a packaged snack.
Day by day
Days 22–24: plan for travel. Days 25–27: eat out with balance. Days 28–30: write and test your personal rules.
What makes a good rule?
It is specific, realistic and something you can check: yes or no at the end of the day.
FAQ
What after day 30?
Take the final quiz, then keep your rules and revisit them monthly.
What if a rule doesn't work?
Change it.
Further reading
Sources
- ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, My Plate, PDF p. 23 / printed p. 6
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The 30-Day Challenge: all 5 lessons
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.