March is National Nutrition Month, which, as a dietitian, makes it feel like my month! So to honor it, iFit is going to start having monthly nutrition challenges! We all have times when we don’t eat very healthy, and all we need is a little reminder to do better. These challenges will be designed to do just that. They’ll help you start or restart doing the small things that make up a healthy diet. Some may be easy and some may stretch you, but I challenge you to try for the whole month to make these changes.
March also happens to include St. Patrick’s Day, so for our first nutrition challenge, we want you to “eat the rainbow.” That means I’d like you to include fruit or vegetables from the colors of the rainbow into your eating plan. Indigo’s a tough one to find, so we’ll leave that one out, and add in white, instead. I challenge you to eat at least 7 servings of fruits and vegetables every day this month—red, orange, yellow, green, blue, violet, and white.
There are a few reasons for this colorful array of nutritious foods. First, it’s a visual cue for you to remember to eat more fruits and veggies. This is important for healthy eating, because these foods provide lots of nutrients without lots of calories. Second, I hope this encourages you to try new foods that aren’t usually in your diet. Third, different colors mean different nutrients, so you can get a variety into your diet—you might even touch on nutritional areas that you’ve been lacking in! For example, blueberries have different vitamins, minerals, and phytochemicals (like antioxidants), compared to oranges.
Our recipes always try to incorporate lots of colors, so browse our blog for ideas, or even create and share your own colorful meals. We want to see your ideas, so share with us how you’re completing this challenge by using #eattherainbow and #ifitnutritionchat. Take the challenge and follow your rainbow of veggies and fruits to nutrition gold!
Megan Ostler MS, RDN
|Day 1||Day 2||Day 3|
|Breakfast||Banana with your cereal (white)||Spinach and Sweet Potato Frittata (green, orange)||Oatmeal with blueberries (blue)|
|Snack||Baby Carrots (orange)||Plum (purple)||Cucumbers (green)|
|Lunch||Sweet Spinach Salad with blueberries and raspberries (green, blue, red)||Berry Kale Salad with purple kale (blue, purple, red)||Cajun Chicken Pasta with orange and yellow bell peppers, purple onions, tomatoes, and avocados (red, orange, yellow, purple, green)|
|Snack||Apple (red)||Snap Peas (green)||Grapes (green or purple)|
|Dinner||Roasted chicken, beets, corn and green beans (purple,yellow, green)||Tex-Mex Chicken Spaghetti Squash Bake (white, yellow, green, red)||Eggplant Parmesan with broccoli and cauliflower (purple, green, white)|
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.