WHAT IS IT?
The #800gChallenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) of fruits and/or vegetables, by weight, per day.
No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want.
Raw, cooked, canned, frozen; doesn’t matter! If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it! Here’s a one-sheet with all the rules.
So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables. Read more here.
Oct 19 – Nov 15
Click HERE to Register
Come to our FACEBOOK LIVE on Oct 15th at 7:30pm click here to be directed to FB group to hear all the rules of the challenge. IF you do not have Facebook, please reach out to me with any questions! email@example.com
$35 per person EVERYONE IS WELCOME!! HERE to Register
We will be using Wodify Rise to log scores and leaderboard throughout the challenge. More info on scoring can be found here. When you Register you will automatically be setting up an account with Wodify Rise. I recommend downloading the app for the challenge. There will be a Leader Board so you can see how you stack up against the competition.
The more Participants the BETTER the Prizes!! What are you waiting for? Let’s challenge ourselves to eating MORE not Less
Learn how to feel more confident in making fruits and vegetables a more consistent part of your daily nutrition, while having fun and maybe even winning some prizes!
Check out the RULES on the next page!
Yes, They Count
All fruits and vegetables which includes:
- Canned items if in water and spices only (weighed drained)
- Coconut (fresh/frozen chunks)
- Fermented/pickled foods (e.g., kimchi, sauerkraut, pickles)
- Legumes (beans), lentils, and peas
- Potatoes if they are not commercially fried
- Recipes with fruits and veggies if you can weigh the qualifying items before cooking/prepping
- Salsa if without added water, oil, or sugar
- Smoothies if made at home and you can weigh the qualifying items before blending
- Tofu if beans and spices only
- Tomato sauce if without added water, oil, or sugar
No, They Don’t Count:
- Store-bought or pre-made items that contain fruits or vegetables like soups, smoothies, frozen burritos
- Dried anything including fruit, veggie chips, coconut flakes
- Juices or milks of any kind
- Commercially fried anything like french fries or tempura
- Grains of any kind (e.g., quinoa, buckwheat)
- Nuts including peanuts (a legume) & seeds
1) Do I have to weigh and measure it?
It is recommended you do at home or at the office for education. However, 1 cup is about ~100 grams and a closed adult fist is about 1 cup. About 6 cups (6 fists) ends up being 800 grams. Except, leafy greens in salads don’t weigh much. They only weigh ~25g/cup – so think about it as 6 cups a day and as many leafy greens as you want when you are estimating.
The cup/fist method can be used to estimate grams on the road or out at restaurants. And the more you weigh and measure at home, the more accurate your estimates become.
2) How do I account for veggies in recipes like chili?
Add up all the qualifying items in the recipe, and then divide by the number of servings. It will be close enough!
3) Is 800-grams the number for everyone?
Yes. While not a single number can be perfect for everyone, 800 grams is considered the baseline where people can scale up from there. Eight hundred grams of mixed fruits & veggies ends up being ~400-500 calories (up to 600 calories with avocado and potatoes). This is usually about a quarter of most people’s daily caloric needs. The carbohydrate load depends on the types of fruits and veggies consumed; it will often be 100g of carbs or less. People also eat about 3,000 grams a day of food by weight, so 800 grams is a reasonable volume dedicated for fruits & veggies.
4) Can I do this with ALL fruit?
Sure. Remember, it’s ideal to eat a diverse array of fruits and vegetables to maximize the variety of vitamins, minerals, fiber and phytochemicals in the diet. ANY fruit and vegetable choice is usually better than other items in the diet (e.g., grains, processed carbs), but then to optimize that, you need variety.
5) WAIT – pickles and white potatoes count?!
Yes, they do but remember you can “cheat” any diet. If you are relying on pickles to hit your 800 grams every day, you can do better (they are heavy with low nutrient value). Also remember, people may be at different stages in their diet. Someone eating a standard American diet is WAY better off eating 800 grams of pickles and white potatoes a day. But, is that an optimal nutrient density? No.
6) Am I going to lose weight?
Maybe! What usually happens with the #800gChallenge® is that people fill up on the lower calorie fruit & veggies, and don’t have as much room for all the junk food. So, many people have lost weight. However, if you continue to have too much beer, pizza, and ice cream (high calorie – low nutrient density) on top of the 800 grams of fruits and vegetables, you will not lose weight.
7) How long is the #800gChallenge®?
As long as there is value for you! While the metric can be used as a nutrition challenge of a specific length, it also can be applied as a daily “challenge” to one’s day-to-day choices for any length of time. OptimizeMe Nutrition’s founder EC Synkowski has been using it since June 2017 because of the simple accountability it provides each day.
9) Why 800 grams?
Because Aune et al. (2017) found it was associated with better health outcomes and this volume also meets or exceeds multiple other fruit and vegetable recommendations (e.g., USDA). See more on the “why” and benefits here.