The Power of Fruits and Vegetables (and How the #800gChallenge Can Help)

When it comes to improving health, performance, and even body composition, one simple action can make a huge difference: eating more fruits and vegetables.

Packed with vitamins, minerals, fiber, and water, fruits and vegetables support everything from immune health and digestion to better energy levels and recovery. They provide the essential nutrients your body needs to function at its best — all while keeping calories in check naturally.

Despite how important they are, most people fall short of eating enough fruits and veggies every day. That’s where the #800gChallenge comes in.

What is the #800gChallenge?

The #800gChallenge is a simple, flexible nutrition goal created by OptimizeMe Nutrition.
The challenge is to eat 800 grams (about 6 cups) of fruits and vegetables every day — you choose the varieties, combinations, and meal timing that work for you.

Here’s why it’s so powerful:

• Simple: No strict meal plans or banned foods. Just add more produce.
• Flexible: Eat the fruits and veggies you enjoy — fresh, frozen, canned, or cooked all count.
• Sustainable: It’s easy to fit into any lifestyle, no matter your preferences or goals.

Instead of focusing on restriction, the #800gChallenge encourages you to add more good stuff to your plate — leading to better choices, better habits, and better results over time.

Why the #800gChallenge?

Recently, I realized I wasn’t eating nearly as many fruits and vegetables as I should be.
Rather than trying to fix it quietly on my own, I thought — why not bring the whole CrossFit Influence family along for the ride?
So, starting May 1st, we’re doing the #800gChallenge together!

We’ll cheer each other on, hold each other accountable, and feel the benefits firsthand — stronger workouts, better recovery, and just feeling better overall.

Why Focus on Fruits and Vegetables?

✅ Nutrient Dense
Fruits and veggies are loaded with vitamins and minerals your body needs to thrive — without the heavy calorie load of processed foods.

✅ Fiber for Gut Health
More fiber = better digestion, better blood sugar control, and even better hunger regulation.

✅ Natural Hydration
Many fruits and vegetables have high water content, helping keep you hydrated and feeling full.

✅ Disease Prevention
A diet rich in fruits and vegetables is linked to lower risks of heart disease, diabetes, and some cancers.

✅ Support Athletic Performance
Micronutrients from produce help with muscle recovery, energy production, and immune defense — all crucial for CrossFit athletes!

How to Get Started

Start simple:

• Add a piece of fruit to breakfast.
• Throw a handful of spinach into your smoothie.
• Snack on carrots, cucumbers, or bell peppers.
• Fill half your plate with veggies at dinner.

Before you know it, you'll be hitting 800 grams a day — and feeling the difference.

No Food Scale? No Problem!

You don’t have to weigh everything to do the #800gChallenge!
Here are a few easy ways to estimate:

One closed adult fist = about 150 grams of most fruits and veggies.
A heaping handful = about 100–150 grams, depending on the food.
A medium-sized fruit (like an apple, banana, or orange) = about 150–200 grams.
A cup of chopped vegetables = about 100 grams.

Rough Example for the Day:

• 1 apple (200g)
• 1 big handful of berries (150g)
• 1 cup cooked broccoli (100g)
• 1 banana (150g)
• 1 cup baby carrots (100g)
• 1 handful of spinach (100g)

= About 800 grams without a scale!

👉 Main point: Focus on adding a variety of fruits and vegetables and getting close to 800g — it doesn’t have to be perfect!

Starting on the 1st, there will be a spot at the bottom of each day's workout on the PushPress members app to check yes or no for the challenge. This is where we can check in and hold others accountable.

Ready to join the challenge and make May your healthiest month yet?
Let’s crush the #800gChallenge together at CrossFit Influence!

‍