The Winter Produce Challenge Intro
Details: For four weeks, you will challenge yourself to eat one fruit and two vegetables that you likely don’t often eat. So, you’ll try three types of produce within a seven-day period, which seems pretty doable to me.
Why does it matter how many fruits and vegetables I eat?
People who eat the most fruits and vegetables tend to have the lowest body weight and a lower chance of having heart disease, hypertension, or suffering a stroke. They also have healthier eyes, with less macular degeneration and cataracts, and are less likely to develop Chronic Obstructive Pulmonary Disease (COPD).
How many fruits and vegetables should I try to eat daily?
Most women need 1 ½ – 2 cups of fruit and 2 – 2 ½ cup of vegetables each day, while most men should aim for 2 cups of fruit and 2 ½ – 3 cups of vegetables daily.
I don’t carry a measuring cup around with me all day. What counts as a cup?
- A small apple
- A large banana
- 32 grapes
- A medium pear
- A large orange
- A large peach
- 3 medium or 2 large plums
- 8 large strawberries
- 3 (5” long) broccoli spears
- 2 cups of any raw, dark green, leafy vegetable
- 2 medium carrots
- 1 large bell pepper
- 1 large whole tomato
- 1 large baked sweet potato
- 1 large ear of corn
- 2 large stalks of celery
OK, what should I eat this week?
Kiwi is a potassium-rich food. Potassium helps to regulate normal blood pressure and prevent the development of hypertension (high blood pressure).
- Inspiration: Eating Well’s Banana Kiwi Salad
Artichokes are likely to modestly lower total cholesterol and “bad” LDL-cholesterol levels.
- Inspiration: Steamy Kitchen’s Baby Artichokes with Garlic and Tomatoes
Leeks are rich in allicins, which have antibacterial, viral, and fungal properties…perfect for winter time when everyone seems to be sick with something or other.
- Inspiration: Cooking Light’s Barley Risotto with Caramelized Leeks and Mushrooms