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Week #5 Guide2019-01-31T21:53:05+00:00



Eat 1 cup of fruits and/or vegetables each day this week.

Each day this week, be sure to eat one cup of fruits and/or vegetables. Here are the rules:

  • Deep fried veggies don’t count.
  • Only include juice if it is 100% juice.
  • Your one cup of fruits and/or vegetables does not have to come from a single source. For example, you can count the one-fourth cup dried fruit in your breakfast oatmeal (remember, one-fourth cup dried fruit is considered one-half cup fruit see Fruits & Vegetables – what counts? for a refresher) and once cup of green leafy vegetables with you lunch (one cup green leafy vegetables is considered one-half cup vegetables) for a total of one cup of fruits and vegetables.

A few more tips:

  1. Set it and forget it. This is especially helpful when you lead a busy lifestyle. Before you go grocery shopping, plan what fruits and vegetables you will eat for the week, and set a routine by deciding when you will eat them. For example, if you normally eat oatmeal for breakfast, developing a routine to add fruit to your oatmeal is as easy as setting it and forgetting it. Take a few minutes to think about what fruit you want with your oatmeal. Let’s say dried berries and sliced apples will be your go-to. You’ll know to always keep your pantry stocked with dried berries and sliced apples, and every morning, your oatmeal will now include fruit.
  2. Add fruit to breakfast; for example, a meal replacement shake, dried or fresh fruit in oatmeal or yogurt or a side of fresh fruit.
  3. Add vegetables to breakfast; for example, pancakes made from pumpkin or sweet potato, a meal replacement shake or an omelet with lots of diced veggies.
  4. Pack a fruit or vegetable for a snack; for example, fresh fruit, a smoothie, homemade dried fruit and nut trail mix or fresh veggies and dip.

Include a vegetable with your dinner; for example, bake, steam or sauté vegetables like broccoli, cauliflower, brussels sprouts and asparagus as a side to your main dish or protein. Add a fresh tossed salad or plan mixed dishes like casseroles, pastas and stir fry with added veggies.


Already A Fruit & Vegetable Master? Consider the Advanced Fruit & Vegetable Track


Replace three product brands you would normally buy with recycled brands.

You might be surprised to learn you can find recycled versions of many items you commonly purchase. Creative, trendy designers are even producing items like shoes, t-shirts, bags, electronic covers and cardboard radios from recycled materials. Look on product packaging and brand websites to find products that are made from recycled materials. Buying recycled items saves energy and natural resources by reducing raw material usage. It also decreases the size of the landfill heap, leading to healthier air and soil for you and generations to come.

Examples of items you commonly purchase that can be found in recycled form include:

  • Toilet paper
  • Copy/print paper
  • Cardboard boxes
  • Envelopes and other shipping materials
  • Refurbished electronics
  • Recycled drinking glasses
  • Laundry detergent and dish soap packaged with recycled materials
  • Trash bags
  • Shampoo and other toiletries packaged with recycled materials


Already A Sleep Master? Consider the Advanced Track – Sleep Better


Take 3,000 steps each day this week.

We are going to keep moving this week with a goal of 3,000 steps each day. You know the drill, just keep moving. You may want to refer back to Tips to Help You Increase Your Steps.


Already A Move More Master? Consider the Advanced Track – Move More