It’s Day 4 of the Mykidstime 21 Day Health & Fitness Challenge! If you missed yesterday’s video, catch up with Day 3 here.
Our health and wellbeing expert, Fiona O’Donnell, explains what’s involved for Day 4 in the video below. We want to hear how you’re getting on with the Challenge, so tag us on social using #mkt21days and we’ll cheer you on!
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Day 4 – Veggies
Welcome back to the 21 Day Challenge, and welcome to Fiona’s greenhouse! In today’s video she picks some fresh cucumber and tomatoes, ready to make a simple lunchtime salad with feta cheese.
Fiona aims to get as many vegetables as possible into her diet every day, because fibre intake is linked to a reduced risk of a range of health conditions. In short: the more fibrous foods you eat, the healthier you’re likely to be.
No matter what your goals are, it’s always worth aiming for plenty of veggies each day — and keeping the variety high.
The “I already eat loads of veggies” trap
When Fiona starts working with clients, many of them say something like: “I eat loads of veggies, I don’t need to add any more to my day.” But when they look more closely at their actual meals, it often turns out to be a few berries at breakfast, a slice of lettuce in a lunchtime sandwich, and maybe some broccoli at dinner.
The target is at least five portions of vegetables a day, just to maintain good health — not for any extra magical benefit.
Today’s task: reflect and add one portion
Take a moment to think about your fruit and vegetable intake over the last two or three days. Do you have fruit with breakfast? A salad at lunch? Vegetables at dinner? Are you actually hitting five a day?
If you’re falling short, today’s task is simple: add one extra portion of vegetables or fruit to your food each day for the rest of the week. To make that stick, it helps to plan a few things in advance:
- How are you going to add those vegetables or fruit in?
- What meals are you going to add them to?
- What time will you have those snacks?
- How will you carry those snacks with you if you’re out and about?
- If you’re the type of person staring into an empty fridge, could you freeze some berries for a smoothie, or pick up an extra bag of frozen veg on your next shop?
These are small, manageable ways to build up your fibre and vegetable intake without overhauling everything at once.
Why it’s worth it
More vegetables mean better nutrition and better gut health — and if you fill up on vegetables, it can support fat loss too. It really is a win-win.
One tip: increase your veggie intake gradually rather than all at once, to avoid bloating from a sudden jump in fibre. Plenty of water also helps your gut process that extra fibre more comfortably.
Let us know what steps you’re taking to boost your veggie intake today!
If you have any questions throughout the Challenge, [email Fiona](mailto:info@fionadonnell.ie?subject=MyKidsTime%2021%20Day%20Challenge) or send her a message on Instagram or Facebook, and use the hashtag #mkt21days to let us know how you’re getting on with the Challenge!
YOU MAY ALSO ENJOY: Versatile Vegetarian Family Meal Ideas That Bump Up Your 5 a Day
FAQ
What is the Mykidstime 21 Day Health & Fitness Challenge?
It’s a 21-day series led by health and wellbeing expert Fiona O’Donnell, with a new daily video giving parents a simple, practical focus to build healthier habits — from movement to nutrition.
What is the focus of Day 4?
Day 4 is all about vegetables — reflecting on how many you’re actually eating each day and finding realistic ways to add one extra portion.
How many portions of vegetables should I be eating?
The guidance in this Challenge is to aim for at least five portions of vegetables a day as part of overall good nutrition.
How do I share my progress with Mykidstime?
Tag your updates on social media using #mkt21days, or message Fiona directly on Instagram, Facebook, or by email.
Related Articles
- 11 of the Best Vegetarian Recipes for a Meatless Monday
- Versatile Vegetarian Family Meal Ideas That Bump Up Your 5 a Day
- Mykidstime 21 Day Health & Fitness Challenge – Day 3
Keep Going With the Challenge
Enjoying the Challenge so far? Browse the rest of the Mykidstime 21 Day Health & Fitness Challenge series for more daily videos and simple, family-friendly ideas from Fiona.
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