Tuesday, May 14, marked Day 26 of the 50-day Fruit and Vegetable Intake Challenge, and the progress is remarkable! For 26 days, we’ve been committed to consuming a minimum of 5 servings of colourful fruits and vegetables daily. Let’s celebrate our achievements and share inspiring testimonies from fellow participants!
We have so far held 7 Online meetings and webinars about different Fruits and Vegetables in relation to diseases, and general body physiology, and below; read through the testimonies from some Participants. We’ve selected five individuals who have made significant progress on this journey:
Rachel 29 years;- “I’ve noticed a significant reduction in my sugar cravings since starting this challenge. I feel more energized and focused throughout the day. My skin is also looking clearer and more radiant!” (Kampala)
James 34 years;- “As a busy professional, I thought it would be difficult to maintain a healthy diet. But this challenge has shown me that small changes can add up. I’ve noticed an improvement in my digestion and overall well-being.” (Fort portal)
Alice 54 years;- “I was struggling with constipation, but since increasing my fibre intake through fruits and veggies, I’ve experienced significant relief. My bowel movements are now regular, and I feel lighter and more energetic!” (Jinja)
Joab Paul 35 years;- “As an athlete and a married man, I needed to optimize my nutrition for better performance. This challenge has helped me identify the best foods for my body. I’ve noticed increased endurance in bed better than usual, faster recovery times, and a stronger immune system.” (Gulu)
Esther 34 years;- “I’ve always struggled with weight management, but since starting this challenge with 108kg, I’ve noticed a significant reduction in my weight to 97kg. I feel more confident and motivated to continue making healthy choices with more vegetables and fruits.” (Mbarara)
Health Tips for the Next 24 Days
To keep you on track with the challenge, below are more here are 10 nutrition messages to guide you for the remaining 24 days as you take up a better nutrition-changed lifestyle.
- Eat a rainbow: Aim for a variety of colourful fruits and veggies to ensure you’re getting a broad range of nutrients, more so beating monotony.
- Incorporate healthy fats: Nuts, seeds, avocados, and olive oil are great sources of healthy fats for sustained energy and brain function, most important in your snacking hours.
- Stay hydrated: Drink plenty of water throughout the day to help your body absorb nutrients and function optimally at least 3-5 litres daily
- Experiment with new recipes: Try new fruits, veggies, and cooking methods to keep your diet interesting and prevent boredom, like steaming on top of other foods etc.
- Make smoothies and juices: Blend your favourite fruits and veggies for a quick and easy snack or meal, remember to eat the sieved products too.
- Incorporate fermented foods: Fermented foods like kimchi, sauerkraut, and yoghurt contain probiotics for gut health, ensuring they are free from sugars.
- Eat mindfully: Savour your food, pay attention to hunger and fullness cues, and eat slowly to enjoy your meals.
- Get enough sleep: Aim for 7-8 hours of sleep to help your body recover and repair.
- Reduce/Leave CRAP foods [Carbonated drinks, Refined products, Artificial products and Processed foods]: Opt for whole, unprocessed foods as much as possible to minimize added sugars, salt, and unhealthy fats.
- Seek support and Share Testimonies: Share your progress with friends and family, and join a community for motivation and accountability.
Keep Going, You’re Almost There!
Remember, every small step counts, and the progress you’ve made so far is something to celebrate. Stay committed, and let’s finish the remaining three weeks with enthusiasm and dedication. You got us as Nutrition teams!
The authors are; Kamara Daniel a Lead Nutritionist for the challenge, Bwindi Community Hospital & Nyambongo Raymond a Nutritionist from Kyenjojo District Local Government.
