FREQUENTLY ASKED QUESTIONS
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Any whole food that’s unprocessed qualifies! If it’s in its natural state, it’s likely a good choice. The general rule is: if it has an ingredient list, it’s probably not a candidate. For instance, fresh blueberries are a great pick, but blueberry-flavored candy or snacks would not qualify. Focus on whole, unprocessed fruits and vegetables—think fresh, frozen, or minimally prepared without added ingredients like sauces, sugars, or preservatives.
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Absolutely! Fresh, frozen, and even dried fruits and vegetables all count. Frozen produce is often picked and frozen at peak ripeness, preserving its nutrients. Just be sure to choose options without added sugars, salts, or sauces. Whether it’s fresh from the market, frozen from the store, or dried without additives, all forms of whole fruits and vegetables are great choices!
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In this challenge, you don’t need to change your current diet! The focus is on adding more fruits and vegetables to what you’re already eating. You can still enjoy your favorite meals while simply incorporating more produce. For example:
If you’re having a smoothie for breakfast, toss in some spinach for an extra nutrient boost.
If you’re having a sandwich for lunch, add tomatoes, lettuce, and onion, and enjoy a side of fresh peaches!
For more guidance, you can follow the USDA’s “MyPlate” guidelines. These suggest filling the other half of your plate with:
Whole Grains: Brown rice, quinoa, whole-grain bread, or pasta.
Protein: Lean meats, poultry, fish, eggs, or plant-based options like beans, legumes, tofu, and nuts.
By choosing plant-based proteins like beans and legumes, you can add even more fiber to your diet. The goal is to add, not restrict—so feel free to keep eating what you enjoy while adding plenty of fruits and veggies to your plate!
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While delicious, french fries don’t count for this challenge. Starchy vegetables like potatoes, beans, and rice aren’t included as part of the fruits and non-starchy vegetables you’re encouraged to fill half your plate with. Instead, focus on non-starchy veggies like broccoli, spinach, cauliflower, asparagus, and more.
Interestingly, the USDA is even considering reclassifying potatoes as a grain instead of a vegetable for 2025! While we wait to see what happens, for this challenge, stick to non-starchy veggies to get the most out of your meals.
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Not at all! The key to this challenge is simplicity. You can keep it as easy as grabbing an apple, snacking on some berries, microwaving frozen broccoli, or roasting asparagus or zucchini. There’s no need to overthink it—just focus on adding fruits and veggies in ways that work for you.
If you’re in the mood to try new recipes, we have some [HERE]. But remember, keeping things straightforward is the best way to stay consistent!
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It’s completely normal to find fruits and vegetables less appealing if you’re used to highly processed foods. However, taste buds can adapt and learn to appreciate healthier options over time. Here’s how to make the process easier:
Start Small: Begin with fruits and veggies that have milder flavors or that you might already enjoy in small amounts.
Experiment with Preparation: Try different cooking methods—roasting, steaming, or grilling can bring out unique flavors and textures.
Add Flavors: Use herbs, spices, and sauces to enhance the taste of fruits and veggies and make them more enjoyable.
Try New Foods: Explore different varieties and types of fruits and vegetables. Sometimes a new discovery can change your perspective.
Mix It Up: Incorporate fruits and veggies into dishes you already like. For example, blend spinach into a smoothie or add finely chopped veggies to your favorite sauces.
Remember, this challenge is a chance to explore new tastes and find what works best for you. Have fun with it, and be patient with yourself as your taste buds adjust!