Farmingdale Physical Therapy West Fall Challenge Week 6

Again great job to all who participated! Make sure you log your points on the Facebook page! In other news this is officially the middle of the Fall! Meaning we are half way done with the challenge; I hope everyone is enjoying it thus far. If you have any recommendations or ideas for the upcoming weeks please feel free to post them to the Farmingdale Physical Therapy West Facebook group!

 

Week of 10/27 – 11/2

This week’s challenge is to eat the suggested daily serving of fruits and vegetables.

  • Receive 7 points for completing

 

Bonus:

  • Remember that you can continue to do post dinner walks for 1 point each walk! (You will not receive more points for adding a companion
  • You can also continue to make healthy substitutes in your meals. If you make 50% or more of your meals with a healthy substitute you can receive 7 points!
  • You can also continue to have 2 family/friend nights for 5 points!
  • You can now receive 10 points if you continue to do the stand-up challenge from last week. During the hours of 9AM – 7PM, after every 30-45 minutes of sitting stand up and move around for at least 2 minutes
  • ***There’s still time to complete the first’s week’s super bonus! Take part in a walk for a cause by November 2nd and earn 5 points

 

What is the daily suggested serving of fruits and vegetables?

According to www.choosemyplate.gov the average adult should consume a daily intake of fruits and vegetables in order to stay healthy. Daily servings can vary based on whether an individual is trying to lose weight, gain weight or maintain weight. It can also vary depending on if an individual is a diabetic or has another disease that can impede the suggested daily intake of fruits and vegetables. The table below gives the daily recommendation of vegetables and fruit, respectively, according to www.choosemyplate.gov (remember this is only a recommendation).

 

DAILY VEGETABLE CHART
DAILY RECOMMENDATION*
Children 2-3 years old

4-8 years old

1 cup

1 1/2 cups

Girls 9-13 years old

14-18 years old

2 cups

2 1/2 cups

Boys 9-13 years old

14-18 years old

2 1/2 cups

3 cups

Women 19-30 years old

31-50 years old

51+ years old

2 1/2 cups

2 1/2 cups

2 cups

Men 19-30 years old

31-50 years old

51+ years old

3 cups

3 cups

2 1/2 cups

 
DAILY RECOMMENDATION*
Children 2-3 years old

4-8 years old

1 cup

1 to 1 1/2 cups

Girls 9-13 years old

14-18 years old

1 1/2 cups

1 1/2 cups

Boys 9-13 years old

14-18 years old

1 1/2 cups

2 cups

Women 19-30 years old

31-50 years old

51+ years old

2 cups

1 1/2 cups

1 1/2 cups

Men 19-30 years old

31-50 years old

51+ years old

2 cups

2 cups

2 cups

 

What are the benefits of fruits and vegetables?

People who eat fruits and vegetables daily have reduced risk of some chronic diseases. There are also vital nutrients found in both fruits and vegetables that are necessary for daily maintenance of the body. Daily intake of the recommended serving of fruits and vegetables can reduce the risk for heart disease, obesity and type 2 diabetes. Potassium can lower blood pressure, reduce development of kidney stones and decrease bone loss. Certain fruits and vegetables are known to protect against certain types of cancers. The nutrients found in both fruits and vegetables are endless. There are still nutrients that we are unaware of or are aware of, but do not know what their purpose is, but we know that it is needed. If you would like to learn more about the nutrients and benefits that are found in both fruits and vegetables please feel free to go to www.choosemyplate.gov . You can also learn about the nutritional value of grains, protein, dairy and oil.

 

Total available points this week: 46 points

Good luck and start eating!