Wellness Challenge: Fruits & Veggies Edition #EatMorePlants

Allie H., RD, CD
Apr 8
5 min read

Updated: Jun 24

Are you excited to boost your health and transform your wellness journey? Join our Fruits & Veggies Challenge! This fun initiative encourages everyone to increase their intake of fruits and vegetables, leading to a healthier lifestyle. We KNOW we need to eat more healthy stuff logically but actually doing it is a whole 'nother ball game! With this challenge, you'll nourish your body and discover new flavors—healthy eating can be fun and delicious - let’s explore how you can join this revitalizing experience.

It’s easy to participate! Track your daily fruit & veggie intake, with a goal to work up to the recommendation of 5 daily servings of fruits & veggies by week 4. Remember, different forms count - fresh, frozen, canned and dried! Eat at least 5 servings of fruits & vegetables for 30-60 consecutive days after this challenge, and you're even more likely to stick with the habit!

I recommend making a fun checklist to check your progress, but we can discuss that later. What counts as a serving of produce:

a medium piece of fruit, or 1/2 cup of cut up fruit
1/2 cup of raw or cooked vegetables
1 cup of leafy vegetables (lettuce, spinach, kale)
1½cup of cooked beans or peas (like lentils, pinto beans)
1/4 cup of dried fruit

1. Set Your Goals

Before diving into the challenge, it's important to set personal goals. How many servings of fruits and vegetables do you currently eat? For example, if you're at 3 servings, aim for 5 or even explore incorporating new produce into your meals.

One of my favorite nutrition concepts is to "Eat the Rainbow" - food comes in all kinds of different colors, each of which have different health benefits. So perhaps make a goal to eat at least 3 different colors of fruits & veggies today! It's fun to think about, and even prettier when you have a nice colorful visual array! Green ones include kiwis, spinach, pears, peas, kale, green apples and grapes, etc. Eat a red fruit or vegetable like tomatoes, red peppers, beets or strawberries. Think about a yellow/orange fruit or vegetable: carrots, oranges, pineapples, yellow apples, butternut squash, sweet potato, pumpkin or yellow squash. There's also pretty blue & purple ones - blueberries, grapes, purple cauliflower, red cabbage, or eggplant.

By setting clear, achievable goals, you’ll stay motivated. It’s not just about reaching the finish line but enjoying the journey and discovering new fruits and veggies along the way. Perhaps pick a fruit you’ve never tried and include it in your meals!

2. Create a Meal Plan

Creating a meal plan can help you seamlessly include more fruits and veggies each day. Set aside time weekly to plan your meals (or, let us help you with it!). This approach minimizes food waste and saves you time during a busy week. Make an effort to include a color variety—like greens, reds, purples, and yellows—each color often brings unique vitamins and minerals. A well-balanced meal might include a vibrant salad packed with leafy greens and tomatoes or a smoothie bursting with berries and bananas.

3. Explore New Recipes

Fruits and veggies are not only colorful and tasty; they are packed with nutrients that can greatly enhance your health. This challenge is a fantastic chance to unleash your culinary creativity! Seek out exciting recipes that put fruits and vegetables front and center. Whether you’re in the mood for warming soup, refreshing salad, or hearty stir-fry, the options are endless.

Try roasting vegetables like broccoli or carrots for richer flavors, or blend fruits into your favorite smoothies. You might find inspiration by following plant-based cooking blogs or channels. You could even try making a spicy mango salsa or a creamy spinach dip!

4. Join a Community

Eating more plants is even better when shared with others! Connect with friends, family, or online groups participating in the Fruits & Veggies Challenge. Share experiences, favorite recipes, and photos of your meals. Consider organizing a weekly potluck where everyone brings a dish featuring a favorite fruit or vegetable.

Community support can motivate you to explore new foods and stay committed. Sharing and tasting your creations can be a fun, rewarding experience that brings everyone closer!

5. Make It Fun with a Tracker

Gamifying your wellness journey makes it even more enjoyable! Create a tracking chart or use a fun app to record your daily servings of fruits and veggies. I have many cute habit trackers for food, water, exercise, etc that I share with my counseling patients. Add stickers or colors for each serving to make it visually exciting. This little game keeps things interesting and encourages you to stay on track! Consider trying seasonal produce each month—like sweet strawberries in summer or hearty squash in fall.

6. Shop Smart

When shopping for fruits and veggies, have a plan! Visit local farmers' markets or grocery stores and choose seasonal produce, which is often fresher and more flavorful. In fact, seasonal fruits and vegetables can be up to 50% cheaper than out-of-season options. Pay attention to diversity in your selections. Consider a variety of fruits like apples, pears, berries and oranges, and veggies like spinach, bell peppers, and beets. A wide range makes meals exciting and keeps you from falling into a repetitive routine. If you choose canned products, look for those that are packed in water and no/low sodium. I've even seen "no sugar added" on labels, so watch out for that too!

7. Get Creative with Snacks

Revamp your snack choices by adding more fruits and veggies! Instead of reaching for processed snacks, prepare fresh options. Slice carrots and bell peppers for a crunchy treat, or keep a bowl of mixed fruits visible for easy access.

Experiment with dips—hummus, yogurt, or nut butter can transform plain fruits and vegetables into delicious and satisfying snacks. Healthy snacks will not only contribute to your goal but also keep your energy levels steady!

How to #EatMorePlants:

Eat one more fruit or vegetable today than you did yesterday.
Cut up vegetables for easy access in your refrigerator.
Eat fruit for dessert today!
Stretch or replace meat with mushrooms, lentils, beans, or all of the above to save money and get in more fiber
Try one new fruit or vegetable today.
Eat fruit or vegetables for a snack
Visit a local farmers’ market, farmer or farm stand, and buy at least one fruit or vegetable.
Make some stuffed bell peppers
Perk up vegetables—fresh, frozen or canned—or roasted root vegetables with lemon and other citrus juices or any kind of vinegar.
Add vegetables to your soup, rice or pasta at dinner. Add veggies to eggs too!
Make a low-fat dip (like black bean dip, hummus or salsa) to accompany some raw veggies for example.
Grow your own herbs, fruits, veggies, beans, etc
Add vegetables to your sandwich at lunch.
Make your own tomato sauce
Eat two vegetables with dinner.
Make a smoothie with frozen or fresh fruit for breakfast.
Top your cereal or oatmeal with fresh or dried fruit.
Add a dash of hot sauce or a sprinkle of cayenne to spice up your favorite vegetables.
Try different methods for cooking vegetables (for example, steaming, grilling, roasting or sautéing).