Healthier Cumberland is sponsoring a community health challenge called It Pays to Eat Fruits and Vegetables. This event will run for 6 weeks: September 15th--October 26th. Participants will log the number of cups of fruits and vegetables they consume each day and have the opportunity to win prizes.
The goals of this community challenge are to become aware of how many fruits and vegetables we’re currently eating, learn how much we should be eating, and work toward meeting that goal. Not only are fruits and vegetables rich in vitamins, minerals, fiber, and other nutrients that are important for good health, they help in controlling your weight! They may also reduce the risk of some types of cancer and other chronic diseases.
This challenge is free and open to all ages. Participants that complete and submit their logs for all six weeks of the program will be eligible for a drawing of cash prizes. |
TRACK THE NUMBER OF CUPS OF FRUITS AND VEGETABLES
YOU EAT EACH DAY FOR 6 WEEKS |
- Keeping a log of what you eat is a great way to be more aware of the food choices you make.
- Eating plenty of fruits and vegetables is important to good health.
Set a Goal:
- Eat an extra cup of fruits/vegetables each day.
(Track and log what you normally eat during Week 1 and calculate your daily average. This is your baseline. Your goal is to eat one extra cup every day during Week 2 through Week 6 of the Challenge.)
- Eat the recommended amount of fruits/vegetables for my age. (See the chart below.)
- Other:_____________________________________________________
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How many fruits and vegetables do you need every day? |
Women |
|
Men |
| Age |
Fruits |
Vegetables |
Age |
Fruits |
Vegetables |
| 2-3 |
1 cup |
1 cup |
2-3 |
1 cup |
1 cup |
| 4-8 |
1 cup |
1 1/2 cups |
4-8 |
1 1/2 cups |
1 1/2 cups |
| 9-13 |
1 1/2 cups |
2 cups |
9-13 |
1 1/2 cups |
2 1/2 cups |
| 14-18 |
1 1/2 cups |
2 1/2 cups |
14-18 |
2 cups |
3 cups |
| 19-30 |
2 cups |
2 1/2 cups |
19-50 |
2 cups |
3 cups |
| 31-50 |
1 1/2 cups |
2 1/2 cups |
51+ |
2 cups |
2 1/2 cups |
| 51+ |
1 1/2 cups |
2 cups |
|
|
|
|
Source: Centers for Disease Control and Prevention at www.cdc.gov/fruitsandveggies |
What counts as a cup? |
1 cup |
|
1/2 cup |
| 1 small apple |
1 medium potato |
1 snack container applesauce |
| 1 large banana |
2 large celery stalks |
16 grapes |
| 1 medium grapefruit |
1 cup cooked greens |
1 medium cantaloupe wedge |
| 1 large orange |
2 cups raw greens (salad) |
1/2 medium grapefruit |
| 1 medium pear |
12 baby carrots |
4 large strawberries |
| 1 small wedge watermelon |
2 medium carrots |
4 broccoli florets |
| 2-3 medium plums |
1 large sweet potato |
6 baby carrots |
| 8 large strawberries |
1 large ear of corn |
1 large plum |
| 1 large bell pepper |
|
1/2 cup dried fruit (raisins) |
In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group. 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group. |
Source: Centers for Disease Control and Prevention at www.cdc.gov/fruitsandveggies |
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