Questions & answers
- Is there an incentive?
- Do I have to join a team or can I go it alone?
- How does team participation?
- Do all team members have to be in the same location?
- Do team leaders have any special responsibilities?
- Can anyone start a team?
- What is Mix It Up?
- How does it work?
- Who can participate?
- What’s a Top Choice?
- Should I eat more than five servings/day?
- What is a serving size?
- Why can’t I record less than a half serving?
- How do I record a fruit or veggie salad?
- Will I lose weight participating in Mix It Up?
- Does Mix It Up involve a special diet or supplements?
- Do I have to record my choices online every day?
- What if I have questions about the program?
Is there an incentive?
Prizes will be awarded to the top 10 teams.Back to top
Do I have to join a team or can I go it alone?
Although you can participate on your own, Mix It Up is even more fun when you’re on a team. You’re more likely to stick with healthy habits when supported by others.Back to top
How does team participation?
The goal of team participation is to reinforce healthy eating with a fun, friendly challenge that emphasizes the overall goals of Mix It Up. A team may consist of four to ten members, including a Team Leader.
To learn more about the team participation read “How it works” under the “Team” tab.Back to top
Do all team members have to be in the same location?
No. While there are advantages to teammates all being in the same location, the more important factor is making sure all teammates are supportive of each other.Back to top
Do team leaders have any special responsibilities?
Make sure that at least three other people register and accept your invitation by the first day of the program to form an official team. Team members are responsible for recording their own produce choices. The deadline for recording activity to count towards the team participation is midnight CT, the Wednesday after the end of the competition, so be sure each team member has entered their activity before the deadline. Other than that, team leaders can provide ongoing encouragement to members for best results.Back to top
Can anyone start a team?
Yes. After you register, click the Team link to get started and invite others to join. The person who starts the team is the Team Leader. Remember, teams consist of four to ten members (you and at least three others). As soon as at least three people accept your invitation, your team is considered official (check your team status to be sure your team is official before the start of the team challenge).Back to top
What is Mix It Up?
It may be the simplest nutrition program ever — no calorie counting, no fat gram tabulating, no weighing or measuring. Just easy-to-remember daily selections of colorful produce — more than 120 to choose from! A diet rich with vegetables and fruits is exceptionally healthy. Putting produce first can help reduce your risk of obesity, heart disease, some cancers, diabetes, and hypertension while increasing energy.Back to top
How does it work?
Your goal is to eat at least five servings of produce each day, with a minimum of three vegetables — in red, orange, yellow/white, green, and blue/violet. By spreading daily choices across the rainbow of colors, you’re guaranteed the best produce has to offer — vitamins, minerals, fiber, and phytochemicals — for better health.
Individual scoring is based on a point system:
- Vegetable serving = 2 points
- Fruit serving = 1 point
- Top Choice* selection = 1 bonus point
* While all produce is good for you, a Top Choice selection is packed with extra nutrients; examples are blueberries, broccoli, sweet potatoes, spinach, and tomatoes. Each time you record a Top Choice you get the fruit or vegetable points, plus a bonus point.
NOTE: For 1/2 servings, each point value is halved: 1/2 vegetable serving is 1 point, 1/2 fruit serving is .5, and a Top Choice selection is .5.
Team scoring is based on a star system:
Everybody has different needs. Some people do not need to eat more than five produce servings a day, while others may need nine or more. To even the playing field, team scoring is based on a star system. Every time you log at least five servings of fruits and vegetables per day you earn a star for your team. The team score is based on the average number of stars earned by each team.Back to top
Who can participate?
All Kaiser Permanente employees, physicians, dentists, and affiliates, including The Permanente Federation staff, and staff of the Coalition of KP Unions and partner unions, can participate in Mix It Up. Mix It Up shows you how to improve your overall health through colorful selections of vivid vegetables and fabulous fruit. You’ll be surprised how easy it is to put produce first.Back to top
What’s a Top Choice?
While all produce is good for you, a Top Choice is packed with extra nutrients. If you’re watching calories for weight control, limit your servings of starchy vegetables such as sweet potatoes, as well as dried blueberries and cranberries.
- Black raspberries
- Blueberries (fresh or frozen)
- Cranberries (fresh)
- Cruciferous Vegetables
- Brussels sprouts
- Dark Leafy Greens
- Collard greens
- Sweet potatoes
Should I eat more than five servings/day?
Mix It Up allows you to record up to nine servings/day, but over five servings could be more calories than you need. You only need to eat five servings/day to earn a star for your team. If you’re watching calories for weight control, limit beans (like black, navy, pinto, kidney, white, garbanzo, lima, and lentils) and starchy vegetables (like potatoes, sweet potatoes, green peas, and corn) to 1 serving/day and fruit to 2 servings/day.Back to top
What is a serving size?
Here are some typical serving size* examples:
- 1/2 cup of most fresh or cooked vegetables
- 6 ounces vegetable juice
- 1 cup raw leafy green vegetables
- 1/2 cup cooked beans
- 1 cup fresh berries or melon
- 1/2 cup other fruit (fresh, frozen, or canned without syrup or added sugar, is best)
- 1/4 cup dried fruit
- 1 small orange
- 1 small apple
- 1 small banana
- 1 small pear
If you’re watching calories for weight control, limit beans (like black, navy, pinto, kidney, white, garbanzo, lima, and lentils) and starchy vegetables (like potatoes, sweet potatoes, green peas, and corn) to 1 serving/day and fruit to 2 servings/day.
*Serving sizes based on USDA 2010 Dietary Guidelines for AmericansBack to top
Why can’t I record less than a half serving?
A half serving of most vegetables and fruits is 1/4 cup. If you’re eating less than that, why not add a little more? Toss a few more berries into your oatmeal. Take another scoop of steamed veggies. Or mix an extra handful of chopped produce on your veggie wrap.Back to top
How do I record a fruit or veggie salad?
To log multiple produce items in one dish, simply choose Mixed produce on the Log produce page; then select the color/category (F for fruits and V for vegetables) and serving size. Another option is to record the serving amount for each item that’s included; for example, a salad may contain one serving of lettuce, 1/2 serving of tomato, and 1/2 serving of yellow pepper.Back to top
Will I lose weight participating in Mix It Up?
Many people do, but that’s not the main goal. People who get a higher percentage of their overall calories from vegetables and fruit are more likely to maintain a healthy weight.
Lower calorie choices include:
- Brussels sprouts
- Collard greens
More low-calorie produce choices:
- Bell peppers
- Bok choy
- Broccoli rabe
- Green beans
- Green onions
- Jalapeño peppers
- Salad greens (like arugula, iceberg lettuce, red or green leaf lettuce, romaine lettuce)
- Star fruit
- Summer squash/zucchini
Remember to limit dressings, spreads, and sauces with added fat and/or salt.Back to top
Does Mix It Up involve a special diet or supplements?
No. The goal of the program is to enhance your daily eating habits to include more vegetables and fruits, using a color theme.Back to top
Do I have to record my choices online every day?
It’s not required, but if you record your choices daily, you’ll enjoy the full experience of Mix It Up as you watch your individual and team progress. Download a paper log here if you would like to record your progress on paper and log on at a later time to enter your choices. You may backlog up to 14 days.Back to top
What if I have questions about the program?
Use the Contact link at the bottom of each page on the website. A Mix It Up representative will respond within one business day.Back to top