What do I get points for?
You get points for logging steps, for moderate or vigorous physical activity, and for eating your fruits and vegetables.
How do I reach the challenge goal?
The basic goal is 200 points per week. You can reach the weekly goal with about 30 minutes of moderate physical activity every day, OR walking 7500 steps per day and eating 5 daily servings of fruits and vegetables OR by walking 10,000 steps per day. Of course, if you want to exceed the weekly points goal, you are welcome to.
Remember, you can only count walking as steps or minutes of walking, never both. Double-counting your steps would be unfair!
You can also earn points by tracking your fruit and vegetable intake. You’ll get two points for every serving of fruit/vegetable you consume. A piece of fruit is roughly one serving (cup), and it takes two cups of raw leafy greens to equal one serving. Learn what your daily servings of fruits and veggies look like here.
Why focus on fruit and vegetable intake?
We asked what kind of challenge you all wanted, and the most popular response was a healthy eating challenge! We’ll be sharing information each week on making healthy swaps to your diet. Throughout the challenge, you can earn extra points by tracking your fruit and vegetable consumption.
It is recommended that adults eat eat least 5 cups of fruits and vegetables a day. For more on specific recommendations, visit MyPlate.
However, the majority of Americans (nearly 90%) do not consume this recommended amount of fruits and vegetables. We hope this challenge will help you meet the daily requirement for fruit and vegetables – one of the most important things you can do for a healthy diet.
How do I track fruit and vegetable servings?
The challenge platform will ask you to report how many cups of fruit and vegetables you eat each day. For this challenge, we’d like you to focus on consuming whole fruits and vegetables rather than juice (so you can get the beneficial fiber). Remember to vary the types of fruit and vegetables you eat in order to get the most nutritional benefit.
Here are some examples of one cup (serving) of fruit/vegetables:
• 1 big piece of fruit is roughly a cup: a banana, an apple, or a nectarine
• 2 cups of raw greens, like spinach or romaine lettuce (this one is a little confusing, but it takes two cups of raw leafy greens to equal a one cup serving).
• 1 cup of blueberries or halved strawberries (use a measuring cup!)
• 1 cup of chopped string beans or baby carrots
Learn more about what a serving of fruit and vegetables looks like here.
How do I earn bonus points?
You can earn optional bonus points for maintaining your weight during the duration of the challenge.