2020 is right around the corner and we’re feeling the start of something good! We’re kicking the New Year off right with a series of mini challenges that are geared toward helping us eat better, live better and feel better. And it all starts with eating more fruits and veggies!
To help us reach our resolutions to approach our physical, emotional and mental wellbeing from a healthier perspective, we’ve created our Good Start 2020 Calendar sprinkled with motivational prompts for the entire month.
Want to join us on our quest to start 2020 off right?
Download the Good Start 2020 calendar
Scroll Down for Tips & References for knocking out each challenge
Use the hashtag #hhgoodstart to post your progress so we can follow along, inspire one another, and hold each other accountable. Each week we’ll do a resolution round up and feature some of our favorite posts.
When you set a simple goal like incorporating more fruits & veggies into each day, you start to build a stronger body in a variety of ways. High in nutrients and fiber, an increase in eating more than five servings of vegetables a day can boost your immunity, help clean out your digestive system, give you clearer skin, improve your sleep and may even reduce the risk of life threatening diseases.
Studies have shown that having a buddy with the same goal can make a big difference in actually achieving it. So share your resolution to take on the Good Start Calendar with a friend and help encourage each other by sharing recipes, tracking your progress, and talking about how you’re using your Harvest each week.
If you’re looking to lower your carb, calorie or gluten intake, substituting vegetables like zoodles or cauliflower rice, is not only a delicious option, but also a good way to sneak in an extra serving of produce. Compared to refined grains like white rice or pasta, these substitutes will also provide extra nutrients, help you regulate blood sugar levels, and keep yourself feeling fuller longer.
Get it in our Marketplace: Cauliflower, Broccoli, Zucchini, Sweet Potatoes, Spaghetti Squash
Eating more produce in general is a great way to live healthier, but certain fruits and vegetables also benefit your body in specific ways. Try boosting these particular pieces of produce and note your results.
Want clearer skin? Try eating: Strawberries, Citrus, Broccoli
Need to hydrate? Try eating: Cucumbers, Melon, Lettuce
Want to promote good gut health? Try eating: Berries, Avocado, Leafy Greens
Want to lower your blood pressure? Try eating: Berries, Beets, Leafy Greens
Want to lower your blood sugar? Try eating: Berries, Leafy Greens, Sweet Potatoes
Get it in our marketplace: Cucumbers, Melons, Lettuce, Citrus, Berries, Broccoli, Avocados, Beets, Greens
When you cook at home, you get the satisfaction of knowing exactly where all of the ingredients are coming from, most likely spend less money, and are probably eating healthier too. In fact, according to a study by Public Health Nutrition, people who frequently cook dinner at home end up consuming fewer calories than those who don’t. Plus think of all the waste you are reducing by using fewer take out containers!
They say breakfast is the most important meal of the day and for good reason. Eating breakfast gives your metabolism a kick start in the morning and helps give you the energy you need to focus at the beginning of your day. Start it off right by making sure it contains a serving of fresh produce. You can add veggies to your scrambles or hash, add fruit to a yogurt parfait or overnight oats, or make a smoothie that combines both fruits and leafy greens.
Get it in our Marketplace: Berries, Spinach, Sweet Potatoes, Yogurt, Zucchini, Broccoli
When you have a plan in place, you are more likely to reduce your stress around what to eat and when to prepare it, while avoiding last minute impulse purchases. All of which will likely contribute to eating a more nutritionally balanced diet. If you’re ever feeling stuck for ideas, The Hungry Harvest Recipe Library is full of hundreds of delicious fruit and veggie forward dishes suitable for every meal of the day.
A big way to boost your energy levels, control your mood swings and decrease your risk of obesity, diabetes and heart disease is to limit the amount of processed sugar you eat. One way to do that is to substitute things like fruit purees or dates for refined sugar when baking or use natural sources of sweetness like honey or maple syrup.
Get it in our Marketplace: Dates, Apples, Sweet Potatoes, Maple Syrup, Honey
You don’t have to go vegan or vegetarian to make a difference in your health, but incorporating even a few plant-focused meals each week can make a difference. Some of the reported health benefits of eating a plant-based diet include lower rates of cholesterol, blood pressure, diabetes, and obesity. Other perks that might not get as much attention include a clearer complexion, more energy and heightened taste buds.
Get more mileage out of your home cooked meal by making a little extra. When you double your recipe, or batch cook breakfasts and dinners, you can ensure you’ll have a healthy meal ready to go when you’re short on time. Try freezing half for another night when you need a quick and easy dinner or eat up leftovers for lunch.
We’re more likely to get excited and stay engaged in home cooking when we open ourselves up to experimenting in the kitchen with new recipes, new cuisines, or new pieces of produce you have yet to taste. Need a little inspiration? Every week we scour the internet for Harvest Ideas - delicious new recipes to try that can be made with the contents of that week’s Harvest!
At Hungry Harvest, we believe that access to healthy produce should be a right and not a privilege, that’s why every delivery we make helps support the work of local hunger organizations. This MLK Day, consider making it a day of service by volunteering your time at one of our partner organizations.
Rainbow Community Development Center in Montgomery County, MD
Baltimore Free Farm in Baltimore
Philabundance in Philadelphia
Inter-Faith Food Shuttle in Raleigh
The Lotus House in Miami
Forgotten Harvest in Detroit
Second Harvest in Charlotte
When you take the time to pay attention to what your physical body is telling you, you can begin to decipher whether or not you’re craving something because you’re truly hungry or simply bored or stressed. Mindful eating helps you prioritize which foods will better fuel your body, eat more slowly and savor the flavors fresh produce can provide, while letting your brain catch up with your stomach signals so that you stop when you’re full.
Got produce you won’t have enough time to use up? Prolong their life for up to a year by storing them in your freezer. Freezing helps retain the nutrient content of fruits and vegetables and is a simple way to keep your fruits and veggies on the ready all year long. Grab tips for freezing over at our blog.
Challenge yourself to use the whole fruit and veg from root to stem. Not only will you save food from going to waste (and the money spent on it), but think of all nutrients and creative opportunities that are missed by throwing away some of the best parts of a fruit or vegetable. Did you know that carrot tops contain about six times more vitamin C than the root? They also make an incredible chimichurri or pesto! So use your imagination and have fun with those leaves, peels and stems. From sauces and jams to broths and braises, the possibilities are endless, you never know, you might discover your next favorite recipe.
When you make your own lunch, you know exactly what’s going into it – that usually means less calories, less salt and a smaller portion, not to mention you’re probably using up leftovers and saving money! Packing in reusable containers also cuts down on unnecessary packaging & processing while controlling the materials your food comes in contact with.
Get it in our Marketplace: Apples, Pears, Cucumbers, Bread, Eggs, Carrots, Celery
Being prepared with healthy options for when you’re on-the-go is the best way to avoid the temptation of the vending machine. Plus, when you pack your own snacks for work and school, you know your portions and are more likely to pick something healthier. Portioning out snacks from home in reusable containers also helps cut down on single use packaging!
Get it in our Marketplace: Apples, Oranges, Grapes, Pears, Grapefruit, Carrots, Celery, Cucumbers, Bell Peppers