• In every main meal, such as breakfast, snacks, lunch, and dinner, include at least140g (one cup) of fruits and vegetables, divided as you like.
• You can continue eating as you usually do during the challenge. There are no restrictions for the rest of the foods you eat.
• Choose the fruits and vegetables you will eat during the day. Weigh 5 portions, approximately 140 grams each (700 grams total), or measure five cups.
• Follow the suggested tips for this challenge to choose your foods.
• Try to add a variety of products. This will allow you to expand the range of nutrients and avoid getting bored of eating the same thing.
• Despite not having food restrictions by prioritizing fruits and vegetables, you help increase your fiber intake. As a result, you will feel satiated quickly and for longer. This will make it easier for you to make healthier decisions and will even support weight loss.

280g (the same as 2 cups of 140g each)

ACAI

APPLES

APRICOT

BANANA

BLACKBERRIES

BLUEBERRIES

CANTALOUPE

CHERRIES

CRANBERRIES

CUSTARD APPLE

DRIED FRUIT

ELDERBERRY

FIGS

GOOSEBERRIES

GRAPEFRUIT

GRAPES

GUAVA

JACKFRUIT

KIWIS

KUMQUAT

LEMON

LYCHEE

MANGO

MELON

ORANGE

PEACH

PEAR

PINEAPPLE

PLUMS

POMEGRANATE

RASPBERRIES

STARFRUIT

STRAWBERRIES

TANGERINE

WATERMELON

420g (the same as 3 cups of 140g each)

ARROWROOT

ARTICHOKES

ARUGULA

ASPARAGUS

BAMBOO SHOOTS

BEETS

BOK CHOY

BROCCOLI

BROCCOLI

BRUSSELS SPROUTS

CARROT

CAULIFLOWER

CELERY

CHARD

CHERRY TOMATO

CHICORIES

CHIVES

CORN

CUCUMBERS

DAIKON

EDAMAME

EGGPLANTS

ENDIVES

FAVA BEANS

FRESH PEAS

GREEN CABBAGE

GREEN TOMATO

LETTUCE

MUSHROOMS

NOPAL

OKRA

PEPPERS

POTATOES

PUMPKIN

RADISHES

SOUR MELON

SPINACH

SPROUTS

SQUASH

SWEET POTATO

TOMATO

TURNIPS

YELLOW ZUCCHINI

YUCCA

ZUCCHINI