Key Takeaways:

  1. Empower Your Plate: Discover how a diet rich in various fruits and vegetables, as recommended by a Harvard University study, can significantly reduce the risk of major health issues, including heart disease, cancer, and respiratory diseases.
  2. Simple Steps, Major Impact: Join our Colorful Food Challenge in April to effortlessly integrate a rainbow of essential nutrients into your diet, supported by GetSetUp's engaging classes, guest speakers, and a vibrant community.
  3. Track and Triumph: Utilize our handy fruit and vegetable tracking form and join the GetSetUp Health and Wellness Facebook Group for a chance to win delicious prizes, while transforming your eating habits for a healthier, happier you.

In our fast-paced lives, it's easy to overlook the importance of nutrition in managing chronic health conditions. However, what we put on our plates can play a significant role in our overall well-being. At GetSetUp, we believe in empowering older adults to take charge of their health through education and action. That's why we're thrilled to announce our upcoming Colorful Food Challenge.

A Harvard University study compared people who said they ate just two servings of fruits or vegetables each day to people who ate five servings per day. Those who ate five servings had:

  • a 12% lower risk of death from heart disease or stroke
  • a 10% lower risk of death from cancer
  • a 35% lower risk of death from respiratory diseases, such as chronic obstructive pulmonary disease.*

Our Ageless Fitness focus for the month of April is a simple yet transformative goal to help you tackle chronic conditions: your goal is to Eat the Rainbow. This Colorful Food Challenge is designed to encourage you to incorporate a diverse array of colorful, nutrient-rich foods into your diet.

The Challenge Description

Throughout the month, you will have the opportunity to participate in a variety of activities aimed at promoting healthier eating habits. From GetSetUp classes to inspiring Guest Speakers, interesting articles as well as tips and tricks to be successful, our campaign offers a wealth of resources to support your journey towards better health. However, the centerpiece of the challenge is the Colorful Food Challenge itself.

The Harvard study recommends eating 5 servings of fruits and vegetables per day. You’ll be encouraged to sign up to commit to eating a vibrant assortment of fruits, vegetables, and whole grains, each representing a different color of the rainbow.  You’ll be given a fruit and vegetable tracking form so you can ensure that you’re consuming a wide range of essential nutrients necessary for optimal health.

But the challenge doesn't stop there. We've created a supportive Facebook Group called GetSetUp Health and Wellness where you can share photos, recipes, and experiences. 

Step One: Sign up for The Colorful Food Challenge HERE.
Step Two: Join the GetSetUp Health and Wellness Facebook Group

Step Three: Download and print the Food Tracker from the initial email on March 31st.
Step Four: Track your fruit and vegetable intake throughout the month. 

How Can I Win?

Post photos of your colorful meals in the GetSetUp Health and Wellness Facebook Group for a chance to win an Edible Arrangement!  The contest ends on April 30th, 2024.

Need an example of a serving size?

Fruit (one serving):
-1 Apple
-Apricots (1 fresh, 1/2 cup canned. or 5 dried)
-Avocado (1/2 fruit or 1/2 cup)
-Banana (1 fruit)
-Blueberries (1/2 cup fresh, frozen, or canned)
-Cantaloupe (1/4 melon)
-Grapefruit (1/2 fruit)
-Grapes (1/2 cup)
-Orange (1)
-Peaches or plums (1 fresh or 1/2 cup canned)
-Pear (1 fruit)
-Prunes or dried plums (6 prunes or 1/4 cup)
-Raisins (1 ounce)
-Strawberries (1/2 cup fresh, frozen, or canned)

Vegetables (one serving):
-Broccoli (1/2 cup)
-Brussels sprouts (1/2 cup)
-Cabbage (1/2 cup)
-Carrots (1/2 cup cooked, 1/2 raw carrot, or 2–4 sticks)
-Cauliflower (1/2 cup)
-Celery (2–3 sticks)
-Corn (1 ear or 1/2 cup frozen or canned)
-Eggplant (1/2 cup)
-Kale, mustard greens, or chard (1/2 cup)
|-Mixed or stir-fry vegetables (1/2 cup)
-Onion (1 slice)
-Spinach (1/2 cup cooked or 1 cup raw)
-Squash, dark orange (winter) (1/2 cup)
-Summer squash or zucchini (1/2 cup)
-String beans (1/2 cup)
-Tomatoes (2 slices)
-Vegetable soup (1 cup)
-Yams or sweet potatoes (1/2 cup)

Are you ready to take control of your health and conquer chronic conditions? 

Join us by signing up for the Colorful Food Challenge and embark on a journey towards better nutrition and wellness. Challenge yourself to eat the rainbow and experience the transformative power of good nutrition.

Mar 25, 2024
Challenge YourSelf!
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