Friends, take our quiz to test your knowledge of fruits and vegetables and pick up some simple nutrition tips along the way.

1. Which fruit has more Vitamin C per serving?

• A) Orange
  
  

• B) Kiwi
  
  

• C) Strawberry
  
  

• D) Mango
  
  

Answer: B) Kiwi (Kiwi packs more Vitamin C per 100g than an orange!)

Action Tip:
Add a few slices of kiwis to your morning meal to naturally boost your immune system.

2. True or False: Sweet potatoes are a better source of Vitamin A than carrots.

Answer: True (Sweet potatoes have even more beta-carotene than carrots.)

Action Tip: Roast sweet potato wedges for a vitamin-rich snack.

3. Which vegetable is highest in protein?

• A) Broccoli
  
  

• B) Spinach
  
  

• C) Peas
  
  

• D) Kale
  
  

Answer: C) Peas (Peas lead the veggie protein chart.)

Action Tip: Add peas to salads, stir-fries, or soups to boost your protein intake.

4. What fruit has the most fiber per serving?

• A) Apple
  
  

• B) Banana
  
  

• C) Raspberries
  
  

• D) Grapes

  

  
  
  

Answer: C) Raspberries (One cup of raspberries delivers about 8 grams of fiber.)

Action Tip: Add a cup of raspberries as a side dish to any meal.

5. Which color vegetable is typically highest in antioxidants?

• A) Green
  
  

• B) Red
  
  

• C) White
  
  

• D) Yellow
  
  

Answer: B) Red (Red vegetables like tomatoes and red peppers are loaded with antioxidants.)

Quick Note: What are antioxidants? Antioxidants are natural compounds found in foods such as tomatoes, blueberries, spinach, and red peppers. They help protect your cells from damage caused by free radicals, unstable molecules that can speed up aging and disease. Eating foods rich in antioxidants may lower your risk of cancer, heart disease, and other chronic illnesses.

Action Tip: Add at least one red vegetable to your meals every day, think roasted peppers, fresh salsa, or cherry tomatoes.

6. What’s the best way to keep a cut avocado from browning?

• A) Freeze it immediately
  
  

• B) Leave it on the counter, uncovered
  
  

• C) Leave the pit in, brush with lemon juice, and wrap tightly
  
  

• D) Store it next to onions
  
  

Answer: C) Leave the pit in, brush with lemon juice, and wrap tightly (It slows oxidation and keeps it greener longer. Action Tip: Prep half an avocado at a time and use the other half the next day to add to anything!

7. How should you store apples to keep them fresh longer?

• A) In a bowl on the kitchen counter
  
  

• B) In a paper bag with bananas
  
  

• C) In the fridge, away from leafy greens
  
  

• D) On a sunny windowsill
  
  

Answer: C) In the fridge, away from leafy greens. Cold temps and separation keep apples crisp and stops ethylene gas from spoiling other foods.)

Action Tip: Store apples in the crisper drawer in a loose bag. They'll stay fresh for weeks.

8. Which 4 vegetables are best for a fridge snack bucket if you want them to stay fresh the longest?

• A) Cucumber, tomatoes, broccoli, spinach
  
  

• B) Carrots, celery, bell peppers, snap peas
  
  

• C) Zucchini, avocado, lettuce, radish
  
  

• D) Mushrooms, kale, asparagus, green beans
  
  

Answer: B) Carrots, celery, bell peppers, snap peas. (These stay crisp and snack-ready for days.)

Action Tip: Pre-cut a vegetable bucket on Sunday to keep healthy snack cravings at bay all week. Line the container with paper towels to soak up extra moisture.

9. What are some of the significant health benefits of eating 800 grams (about 5–6 cups) of fruits and vegetables a day?

• A) Helps crowd out more processed foods
  
  

• B) Lowers the risk of heart disease, stroke, and certain cancers
  
  

• C) Reduces the risk of premature death
  
  

• D) All of the above
  
  

Answer: D) All of the above (Big intake = enormous benefits: less disease, less junk food, longer life.)

Action Tip: Start by adding one extra serving (about a handful) of fruits or vegetables to every meal.

Source: A 2017 meta-analysis in the International Journal of Epidemiology found that eating 800g/day of fruits and vegetables can lower the risk of heart disease, cancer, stroke, and early death. (Details here)

What’s Next?

Whether you nailed every question or learned something new, you took a moment investing in your health! High five! Every extra fruit or veggie, smart swap, and simple prep habit adds up. Pick one tip from this quiz to try and build from there. 🥕💪

🍴 Wednesday Whip It: Easy Vegetable Recipes to Try

Sheet Pan Roasted Veggies with Lemon and Herbs

Toss chopped broccoli, carrots, zucchini, and peppers with olive oil, garlic powder, and Italian seasoning.
Roast at 425°F for 20–25 minutes, until tender and golden. Finish with a squeeze of fresh lemon for a bright, fresh flavor.

✅ Perfect for meal prep or an easy side dish for a couple days.

One-Pot Easy Vegetable Soup

Sauté onion and garlic, then add chopped carrots, celery, diced tomatoes, vegetable broth, and frozen green beans or peas. Season with thyme, salt, and pepper. Simmer everything together for 20 minutes.

✅ Nourishing, and ready in under 30 minutes.

Healthy Vegetable Stir-Fry with Quick Ginger-Soy Sauce

Flash-sauté any combination of vegetables you have (such as broccoli, bell peppers, mushrooms, and carrots) over high heat. Mix up a simple sauce: 2 tablespoons soy sauce, 1 teaspoon honey, 1 teaspoon rice vinegar, and a pinch of grated fresh ginger.Toss it all together just before serving.

✅ Fast, flexible, and loaded with flavor.

Wednesday WOD👍

Complete as many rounds and reps as possible in 20 minutes of:
15 chest-to-bar pull-ups
50-foot dumbbell overhead walk
30 AbMat sit-ups
100-foot dumbbell front-rack carry
45 box step-ups
150-foot dumbbell farmers carry

♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box