2024 Health Challenge: 30 per week!

sliced broccoli and cucumber on plate with gray stainless steel fork near green bell pepper, snowpea, and avocado fruit

2024 Health Challenge: 30 per week!

This year’s health challenge is to consume more and different plant-based foods.

Most of us eat about 10 different foods in rotation. Our goal is to add a wide variety of vitamins and mineral, plant-based “phytochemicals”, and different types of fiber.

The rules of the game:

~ Challenge yourself to eat 30 different plant-based foods per week.

~ All different vegetables count: soups, stirfries, roasted vegetables, salads, crudite (maybe with a dip like hummus), vegetable juices all count and are helpful ways to diversify.

~ All different fruits count: frozen fruits and baked fruits or fruit crips are great. Watch not too eat too many dried fruits or avoid fruit juices.

~ Spices and herbs count: fresh, frozen, and dried.

~ Herbal teas count.

~ Different types of legumes count: fresh, canned (Eden Foods is a BPA free and low sodium brand), frozen, roasted.

~ Different types of whole grains count: think teff, millet, buckwheat, amaranth

~ Different types of nuts and seeds count.

~ Different types of mushrooms count: fresh (should always be cooked), dried, and even powdered (“mushroom coffees”)

If you’re ready to take on the challenge, comment on this post (always good to make a written commitment) and let us know how you do.

Dr. Leat Kuzniar ND
Dr. Leat Kuzniar ND

Dr. Kuzniar is a board member of the New Jersey Association of Naturopathic Physicians and is also a member of the Gastroenterology Association of Naturopathic Physicians. She currently holds a State of Vermont Naturopathic Physician license (as New Jersey does not yet offer licensing for Naturopathic doctors).