Starting Sunday, April 21 @ 11:59 PM, until Sunday, April 28 11:59 PM  your challenge is to ...

Fight Disease with Fruits

In this week's challenge you must Fight Disease with Fruits. Fruit and vegetables should be an important part of your daily diet. They are naturally good and contain vitamins and minerals that can help to keep you healthy. They can also help protect against some diseases.Vegetables and fruit contain phytochemicals, or plant chemicals.These biologically active substances can help to protect you from some diseases. Scientific research shows that if you regularly eat lots of fruit and vegetables, you have a lower risk of Type 2 diabetes, Stroke, Heart (cardiovascular) disease – when fruits and vegetables are eaten as food, not taken as supplements, Cancer – some forms of cancer, later in life,High blood pressure (hypertension).There are many varieties of fruit available and many ways to prepare, cook and serve them.You should eat at least two serves of fruit each day. Choose different colours and varieties.A serve of fruit is about one medium piece, 2 small pieces of 1 cup canned (no added sugar).Fruits contain many vitamins and minerals that are good for your health. These include vitamins A (beta-carotene), C and E, magnesium, zinc, phosphorous and folic acid. Folic acid may reduce blood levels of homocysteine, a substance that may be a risk factor for coronary heart disease.

Benefits of eating Fruits:

Boost your health

Maintaining blood pressure

Preventing multi-morbidity

Promoting bone health

Treating indigestion

Promoting weight loss

Supporting cardiovascular health

Enhancing the skin

Boosting energy levels

Promoting hair growth

Here are a few tricks to to eat more fruits each day this week:

Keep fruit where you can see it. Place several ready-to-eat washed whole fruits in a bowl or store chopped colorful fruits in a glass bowl in the refrigerator to tempt a sweet tooth.

Explore the produce aisle and choose something new. Variety and color are key to a healthy diet. On most days, try to get at least one serving from each of the following categories: yellowm,orange or red fruits, and citrus fruits.

Eat with the seasons – eating seasonal fruits is the nature’s way of making sure our bodies get a healthy mix of nutrients and plant chemicals

Add fruit and vegetables to your favourite family recipes or as additions to your usual menus.

Try fruit pureed into smoothies.

Use a sharp knife to cut fresh fruits to avoid bruising.Cut off only the inedible parts of fruits – sometimes the best nutrients are found in the skin, just below the skin or in the leaves.

Try Some simple ways to serve fruits include: snack pack, stewed or canned fruits or dried fruits, fruit salads

Suggested Reading:

8 Top Disease-Fighting Fruits to Maintain Your Health- Learn more here.
10 Fruits That Can Help Prevent Diseases - Learn more here.
Eating foods high in fibre - Learn more here.
8 Best Fruits for a Diabetes-Friendly Diet - Learn more here.



This challenge was closed on 4/28/2019

The Weekly Health Challenge is a self-audited program designed to motivate the JCSC Wellness participants in reducing BMI on a weekly basis.

How it works:

1. Each week there will be a new health challenge. You can accept the challenge by accepting the pledge for each challenge. You can only accept a challenge from midnight on Sunday to midnight on Tuesday.

2. At the end of the week, you can declare if you have completed the challenge. You can only mark a challenge as completed from midnight on Sunday to midnight on Tuesday.

3. Every week, the participants that complete the challenge will be recognized on this page.