star January challenge
Your task on January 11th: five portions of fruit in five colors
With the star January challenge you can do something good for yourself in the new year. The challenge: ten tasks on ten consecutive days. Are you there?
More time for family and friends, a better body feeling, living healthier: There are many reasons to break old habits – and establish new ones. It provides ideas and motivation star-January Challenge: For ten consecutive days in January you can dedicate yourself to a task set by us every day. And who knows – maybe the daily challenge will become a new, beloved habit that you can use to do something good for yourself in the new year.
Are you there? We would be happy about that. Today’s task is particularly tasty: Snack on five types of fruit or Vegetables in five different colors.
The Germans don’t like fruit. Only one in five men munch on the five handfuls of fruits and vegetables per day recommended by health organizations. For women it is at least 27 percent. This only emerged in 2024 from a response from the federal government to the request of the Green Party politician Bärbel Höhn. Accordingly, people over 40 in particular tend to ignore sweet fruits and crunchy vegetables. Less than 300 grams of apples, broccoli, tangerines, etc. end up in the mouths of Germans every day.
We want to change that. Because fruit and vegetables are not only colorful and delicious, but above all healthy. Both saturate and provide our body with plenty of fluids. Are you ready for a colorful fruit and vegetable challenge? Today’s goal: five portions of fruit and vegetables in five different colors.
A piece of cake? We think so too. So let’s get to it!
Step 1: Check supplies
The day before the challenge, take a look in your fridge and fruit bowl (if you have one). Things often look a bit poor there at the beginning of January. So grab a pen and piece of paper and write down three types of fruit and vegetables that you like best. Make sure that your favorites have as different colors as possible. How about banana, pomegranate, eggplant, cauliflower, kiwi and tomatoes, for example? Isn’t that a delicious, colorful mix?
Step 2: Plan (snack) meals
Once the shopping is done, go into detail. Think specifically about a portion of fruit or vegetables for morning, lunch and evening and write it down on the menu for today’s challenge. There is also a fruity snack for the morning and the afternoon. Let your imagination run wild. Freshly prepared smoothies also contribute to the fruit and vegetable account.
Step 3: Prepare or prepare snacks
Now we’re slowly getting down to business. Fruit and vegetables are ready for the day. Lunch is planned. The menu is also available for the evening. Remember that fruits and vegetables should, if possible, only be prepared for consumption shortly before consumption.
Start with the first handful of fruit in the morning and continue the challenge until the evening. Enjoy the fruity acidity of the apple slices, celebrate the roasted aromas of the oven-baked vegetables and reward yourself with a sugary mandarin after work.
How do you feel after a day of eating five colorful fruit and vegetable snacks? After the challenge, try to feel a little inside yourself. Are you feeling better than usual? Do you feel cravings? Would you like to extend the challenge by one day? Share your experiences with family or friends.
A little color theory: an overview of fruits and vegetables
| Fruit | Vegetables | |
| Yellow-orange | Apricot, mandarin, gaya melon, peach, banana | carrot, pumpkin, pepper |
| Red | Cherry, pomegranate, watermelon, strawberry, blood orange, currant | Tomato, radish, pepper, beetroot |
| Blue-violet | Plum, dark grape, blackberry, fig | Eggplant, radicchio, purple carrot |
| Green | Kiwi, green apple | Broccoli, green beans, spinach, zucchini |
| White | Pear, coconut | Cauliflower, fennel, garlic, leek |
Colorful fruits and vegetables: why this is important
- In general, fruits and vegetables are relatively low in calories, apart from some very sweet fruits. Many contain important minerals such as potassium or magnesium, as well as vitamins and fiber.
- The different colors of fruits and vegetables allow us to draw conclusions about their nutritional value. Green fruits are usually rich in chlorophyll and often contain valuable minerals such as iron and/or magnesium.
- Red fruits and vegetables also have a positive effect on our health. The pigment lycopene is said to strengthen the cardiovascular system. Raw tomatoes and peppers contain high levels of anti-inflammatory vitamin C.
- Orange fruits and vegetables are best known for their high beta-carotene content. Apricots and peaches provide important vitamin A, which strengthens bone development. Bananas provide us with energy.
- Apples, which are classified as white fruits, contain pectin, which helps regulate cholesterol and blood sugar levels. Some white vegetables have detoxifying properties. For example, leek has a laxative effect.
We are sure that you will master our fruit and vegetable challenge with flying colors. Then slowly work your way up to five daily servings. Also try fruits and vegetables that you have previously avoided. Be brave! Every fruit and vegetable has ingredients that help your body. Tip: Start by consciously eating five handfuls of fruit and vegetables every other day.
Source: Stern
I’m Caroline, a journalist and author for 24 Hours Worlds. I specialize in health-related news and stories, bringing real-world impact to readers across the globe. With my experience in journalism and writing in both print and online formats, I strive to provide reliable information that resonates with audiences from all walks of life.
