Fruit and Vegetable Challenge
Tuesday, November 10th-Monday, December 7th, 2009
Registration is closed
For staff and faculty - Fall 2009
PROGRAM:
The Work Well Program is coordinating a 4-week fruit and vegetable challenge designed to help staff and faculty become healthier by encouraging awareness and increased fruit and vegetable consumption. The goal of the program is to have the recommended daily serving of fruits and vegetables according to the American Cancer Society, which is listed below.
Females:
Fruit: 1½ – 2 cups daily
Vegetables: 2 – 2½ cups daily
Males:
Fruit: 2 cups daily
Vegetables: 2½ – 3 cups daily
You can print all of this information from the Fruit and Veggie Packet
BENEFITS:
Fruits and vegetables are packed with essential vitamins and minerals as well as fiber that your body needs for good health. Most people could benefit by increasing their daily consumption of fruits and vegetables. Now is your chance to start and maintain healthy habits!
This is a competitive challenge and each UND staff or faculty completing four weeks of the challenge will be registered for the grand prizes:
- two $50 gift cards for Super One and
- two $50 gift cards for Hugos.
Additionally, each week one staff/faculty member will win one $25 Amazing Grains gift card, so make sure you turn your forms in on time.
TRACKING FORMS:
WEEK 1: Tracking Form
WEEK 2: Tracking Form
WEEK 3: Tracking Form
WEEK 4: Tracking Form
TIMELINE AND WEEKLY CHALLENGE:
- Wednesday, October 21st, 2009, registration begins for the Work Well Fruit and Vegetable Challenge. (Registration ends on November 10th).
- Tuesday, November 10th: Challenge begins.
- Week 1 Goal (11/10-11/16): Awareness. This is the week to gain awareness of your current fruits and vegetable intake. Tracking forms due by Wednesday, 11/18 by 4:30pm.
- Week 2 Goal (11/17-11/23): Try a new fruit or vegetable that you don’t normally have in your week. For instance, I never buy asparagus – try a new recipe that week! Tracking forms due by Wednesday, 11/25 by 4:30pm.
- Week 3 Goal (11/24- 11/30): Eat a fruit or vegetable in each of the color categories this week (red, orange, yellow/white, green, blue/purple-see more information below). Hopefully, you will have many options because of Thanksgiving. Tracking forms due by Weds, 12/2 by 4:30pm.
- Week 4 Goal (12/1-12/7) - Increase your vegetable and fruit servings. This is the last week of the challenge. End strong! Try to get the recommended fruits and vegetables for your gender at least 5 times this week. Monday, December 7th: Challenge ends. Forms due by Weds., December 9th by 4:30pm.
- Grand Prize winners will be called on Tennis Shoe Tuesday, December 15, 2009 to claim their prizes.
SAMPLES OF FRUIT AND VEGETABLE SERVINGS
Fruit:
½ cup
4 oz. applesauce
16 seedless grapes
4 oz. fruit cocktail
6 melon balls
2” peach
4 oz. 100% fruit juice
Vegetables:
½ cup
1 cup raw leafy greens
2 ¼ inch tomato
1 small pepper
½ cup cooked or raw diced or sliced vegetables
EATING A RAINBOW OF COLORS
Red: raspberries, strawberries, red peppers, pomegranate, red apples, tomatoes
Orange: oranges, carrots, sweet potatoes, grapefruit, peaches
Yellow/White: squash, bananas, pears, pineapple, corn, mushrooms, onions, cauliflower
Green: romaine lettuce, spinach, broccoli, kiwi, green peppers, asparagus, avocados, cucumbers
Blue/Purple: purple grapes, beets, blueberries and blackberries, raisins, plums
QUESTIONS:
Contact Kim Ruliffson, Coordinator of the Work Well Program:
Phone: 777-0210
E-mail: kimberlyruliffson@mail.und.edu
Special thanks to Dustin Frize, RD, LRD, Katie Girard and the Dining Services teams for piloting a larger wellness challenge. Also, thank you to Mary Urbanski for the fun weekly ideas, Karina Wittmann, LRD for information and feedback and the Wellness Center marketing team.