Fruit + Veggie Challenge
Are you up for a fruit and veggie challenge? To successfully complete this challenge, you will eat at least one fruit or vegetable at each of your 3 meals and snack if you have one, for 7 days or more.
Bonus points for having only one sweet treat per day! The American Heart Association suggests about 6 teaspoons or 24 grams of sugar for most adult women and about 9 teaspoons or 36 grams of sugar for most men. I'm not sure why men should have any more sugar, but I think in general it is good to pay attention and reduce our processed sugar intake.
Here are 7 reasons why eating more fruits and vegetables and reducing sugar and processed foods is an excellent idea. Doing this helps you to:
1. strengthen your immune system.
2. keep your skin clear and healthy.
3. improve your mood and decrease anxiety and depression.
4. prevent disease.
5. heal your digestive system and balance your microbiome.
6. keep your teeth healthier and whiter.
7. maintain a healthy weight.
Here are some ideas for your 3 meals and an optional mid-afternoon snack.
Breakfast: Add spinach, zucchini, berries and bananas to a smoothie. Add any veggies to an omelet or broth and any fruit to a warm gluten-free bowl of oats.
Lunch: Start with salad greens and add your favorite veggies such as cucumbers and fruit like apple chunks or dried cranberries.
Snack: Have a green apple with sunbutter, baby carrots and handful of almonds or berries and plain dairy-free yogurt.
Dinner: Make a vegetable soup or a rice bowl with lots of your favorite veggies such as broccoli, cauliflower, peppers, sweet potatoes. For dessert, enjoy some warm applesauce with cinnamon sprinkled on top or raspberries, blueberries, strawberries or bananas dipped in melted dark chocolate.
The idea is to crowd out the less healthy, sugary and processed foods and eat more nourishing whole foods. As I often say to my girls, fruits and veggies first! If you take on this challenge, even just for a day, please let me know.