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Take the Fruit and Vegetable Challenge!

Toni Ann DiSantis

Try eating 2 Fruits and /or vegetables per meal.

Yes, that’s right! More fruit and vegetables. The foundation of a real food lifestyle is filling your body with lots of nutrition. There is a whole rainbow of fruit and vegetables to choose from. Each color brings its own list of beneficial nutrients- nutrients that help your body to feel better and fight disease. 

Eat more? How can that be a challenge?  Well, if you are like most of us in the United States, you probably don’t eat two servings of fruit or vegetables in a day. And now, this challenge is to eat two for every meal. By the end of each day, you should have eaten 6 servings of fruit and vegetables. Eating plenty of fruits & vegetables may help reduce the risk of many diseases, including heart disease, high blood pressure, and some cancers.  Another health benefit of eating lots of fruit and vegetables is the fiber they contain. Fiber makes your belly feel fuller and if you feel fuller, you are less likely to try to fill up on junk food.

Choose canned fruits & veggies without added sugar, syrup, cream sauces, or other ingredients that will add calories.


Here are a few tips to get you get started on the challenge.  

  • Substitute spinach, onions, or mushrooms for one of the eggs or half the cheese in your morning omelet.
  • Add fruit to your whole-grain cereal, top with low-fat milk & grab a bottle of vegetable juice for the road.
  • Replace pasta in soups with veggies.
  • Reduce the amount of meat or cheese on a sandwich by ½ & replace with veggies.
  • Make chili with ½ the meat replaced with beans & veggies.
  • Make a portabella mushroom or black bean burger instead of your traditional hamburger.
  • Stir-Fry veggies with chicken instead of other starchy foods.
  • Make fruit kabobs or fruit popsicles.
  • Try hummus with carrots, celery, cauliflower, or other vegetables.