Kiwi…It’s What’s for Dinner

week-one-challenge

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).

Artichokes are likely to modestly lower total cholesterol and “bad” LDL-cholesterol levels.

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.