A NOTE FROM REGISTERED DIETITIAN & HARVEST107 PARTNER, KRISTINA DEMUTH …
The 14-day Veg Out Challenge is intended to jumpstart your healthy eating habits for 2016! We hope to also share with you importance of kids in low-income communities and developing nations having access to healthy food. While the supported challenge is only 2 weeks long, you are invited to continue participating afterwards (actually, this is highly encouraged!). The resources we will be using throughout the challenge are meant to encourage you, guide you with meal planning ideas, as well as educate you about the benefits of eating a more plant-based diet. The challenge is voluntary … you should go at your own pace and adjust meals/recipes based on your dietary needs, allergies, or medical conditions. If you are on medications, consult with your doctor or health team about any drastic changes to your diet or activity you may be making throughout the challenge or time following the challenge. You may need to adjust the portion sizes of recipes from what is recommended, or add additional foods, to meet your individual nutritional needs.* (Needs vary based on age, gender, and activity level. Some tools can help you figure this out, otherwise consult with a registered dietitian.) If you find that you are still hungry throughout the day, try some add ons to the meals or snacks or dish out extra food. Maybe even add another mini-snack to each day. The menu ideas are not necessarily a rigid meal plan, but a tool to help you plan meals, try new things, and be inspired. Feel free to venture out from our suggested ideas – many of the bloggers we are working with have tons of great meal and snack ideas on their websites or even host many of their own plant-based challenges. You may even come up with some of your own recipes during the challenge— and we would love to see them! Be sure to post a picture and tag us on social media! If you have leftovers from meals, these could make fast, tasty meals for the next day! Leftovers are always a great idea for really busy people!
INGREDIENT OF THE DAY
Bananas are a good source of Fiber, Vitamin B6, Vitamin C, Magnesium, and Potassium.
Alternative Products for Commonly Used Animal Products
Tomatoes are phytonutrient-rich and can help prevent chronic diseases early on in life – which is very important for Harvest107’s work with kids in Haiti.
Did you know that dark green leafy veggies like KALE are cancer fighting foods?
Beans/legumes are featured in one meal (at least) every day during this challenge—and this isn’t by accident!
We hope you enjoyed trying some tasty new recipes from the food bloggers, dietitians, and other organizations we have connected with. Now that the 2 week challenge is over, here are some great things to consider moving forward!