Starting Sunday, October 03 @ 07:23 AM, until Sunday, October 10 07:23 AM  your challenge is to ...

Veggie Challenge

Veggie Challenge

In this week's challenge you must eat more fruits and vegetables .This week we have put together a veggie challenge that will give you practical ways to include at least 6 servings of veggies into your diet every day to help you feel healthy and nourished.


Veggies are so important for our diet because they contain a wide variety of vitamins, minerals, antioxidants, phytonutrients and fiber, which all help the body thrive! Some specific ways these nutrients work in the body are to:

  1. Produce energy
  2. Build protein & cells
  3. Build stronger bones
  4. Protect our vision
  5. Release energy
  6. Reduce heavy metals or toxins
  7. Repair muscles & cells
  8. Strengthen hair and teeth
  9. Destroy viruses and bacteria
  10. Reduce the risk of diet related diseases
  11. Strengthen the immune system
  12. Enhance hormone health
  13. Help maintain a healthy weight
  14. Support optimal organ function

The goal of this challenge is to consume 6 + servings of vegetables per day. The easiest way to think about a serving of veggies is think in terms of 1 cup. For this challenge aim to eat 6 cups of veggies per day. That may sound like a lot however once you get started and are in the “veggie rhythm” you may find that it gets easier! There are variety of plant-powered recipe ideas on YouTube channel to help you eat more veggies! One tip, aim to make veggies apart of every meal or snack to help you reach your goal.

Examples Of A Serving Of Vegetables:

  1. 1 cup raw or cooked greens
  2. 2 cups of raw leafy greens
  3. 1 cup of broccoli (10 broccoli florets)
  4. 1 cup baby sweet corn
  5. 1 cup mashed or cooked pumpkin
  6. 1 large bell pepper
  7. 1 large raw whole tomato
  8. 1 cup raw, cut cucumber

Whether you are gluten-free, vegan, paleo or somewhere in between you can participcate in this challenge! We recommend consuming a real, whole, mostly plant-based diet of fresh fruits, vegetables, nuts, seeds, herbs, spices, whole-grains and legumes. However, nutrition is not one size fit all so please consume the type & quantity of foods that work for you! The key is to simply consume more servings of veggies, not avoid any certain type of real, whole food.

Suggested Reading:

Vegetables and Fruits Learn more here.

The 14 Healthiest Vegetables on Earth - Learn more here.

This challenge was closed on 10/10/2021

1  members have accepted this challenge.
1  members have completed this challenge.

Congratulations to these participants for completing the challenge. 
Hemant v. V Gandhi 

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.

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