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FREE Veggie Challenge printable

Join me for one month full of good food for a healthy life!

This is not your usual eating challenge that promises magic results in few days. Because that's not what this community is about and foremostly, it's probably not even healthy...

How the challenge works

This challenge is about building awareness and building healthy eating habits. The goal is to eat at least 5 servings of vegetables a day from at least 5 different vegetables for a month and once a week make one of the vegetables something completely new that you haven't tried before (for example vegetables such as parsnip, turnip, kohlrabi, okra etc.)

And I know that for some people this might be extremely hard as they struggle to eat maybe even one serving of vegetables a day. But that's why it's a challenge. It is meant to make you step out of your comfort zone a little and think about what you're putting on your plate and how it affects your health. However, it's always about progress over perfection. So challenge yourself, but don't beat yourself up if you don't tick all the boxes every day.

Veggie challenge
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But why should we eat at least 5 servings of vegetables? And why do I challenge you to have at least 5 different vegetables a day at the same time?

  • Vegetables are full of micronutrients that are essential for our health and bigger variety means more different nutrients consumed

  • With these nutrients such as vitamins and minerals we make sure that our body works properly

  • They can lower blood pressure

  • Help with weight loss

  • Help prevent lifestyle diseases such as diabetes

  • They are full of fibre which helps to bulk our stools and support healthy digestive tract

  • They also feed the good bacteria in our intestines which is crucial to our immunity

  • And much more

So, what does one serving of vegetable look like?

According to Australian Dietary guidelines 1 standard serve is about 75g (100–350kJ) or:

  • 1/2 cup cooked green or orange vegetables (for example, broccoli, spinach, carrots or pumpkin)

  • 1/2 cup cooked dried or canned beans, peas or lentils (preferably with no added salt)

  • 1 cup green leafy or raw salad vegetables

  • 1/2 cup sweet corn

  • 1/2 medium potato or other starchy vegetables (sweet potato, taro or cassava)

  • 1 medium tomato

So, when you look at it, 5 servings is not that much :-)

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