Eat the Rainbow: Fruit & Veggie Challenge
A few weeks ago, I gave myself a little challenge: can I eat at least 20 different fruits and veggies each week? It sounded like a fun, doable goal—and a great way to check in on my habits. Spoiler alert: I didn’t quite hit 20, but I came pretty close!
Have you ever thought about how many fruits and veggies you eat weekly? What colors show up most often on your plate? Do you lean more into fruits or veggies? And how many servings are you getting?
Let’s talk about serving size…
Recommendations can vary depending on the source, but according to the American Heart Association, adults should aim for:
2 cups of fruit per day
2.5 cups of vegetables per day
In most cases, 1 cup = 1 serving. But it depends on the food. For example:
Dried fruit: ½ cup is a serving
Leafy greens: 2 cups count as 1 serving
What I discovered…
Tracking my intake made me more aware of what I was reaching for—and probably inspired me to try a little harder than usual. In the end, I tallied 15 varieties of fruits and veggies that week, averaging 3.5 servings daily. Not too bad!
Why variety matters
Eating a colorful variety of fruits and veggies helps you get a broad range of:
Vitamins and minerals
Antioxidants and phytochemicals (aka the natural compounds in plants that help protect your health)
Fiber, which supports a healthy gut, keeps you regular and helps lower your risk of chronic conditions like heart disease, diabetes, and certain cancers.
If you find yourself eating mostly greens (which are great!), try branching out by adding in orange, red, yellow, purple, or white produce for a more balanced nutrient boost.
The challenge is on!
I’m planning to try this challenge again—especially as more delicious produce comes into season. And now, I’m passing the challenge along to you!
Here’s how it works:
Write down every fruit and veggie you eat for a week.
Add a tally next to any that you repeat.
Count how many unique varieties you tried.
Bonus: Track your average daily servings, too!
Did you hit 20 varieties? How did it feel to take a closer look at your habits?
Post your outcome on social and let’s inspire each other to eat the rainbow!
