Understanding the Purple Container's Purpose
In the 21 Day Fix program, each color-coded container represents a specific food group, simplifying portion control for effective weight management. The purple container is exclusively for fruits. It serves as a visual guide, helping you learn and internalize proper serving sizes so you can continue healthy eating habits long after the 21 days are over. By filling this container with healthy fruits, you ensure you're getting a balanced amount of vitamins, minerals, fiber, and antioxidants.
What Does '1 Cup Capacity' Actually Mean?
The purple container holds a precise 1-cup portion. While this is a standard measurement, it's important to remember a few key things:
- Measuring Method: The program recommends filling the container to the brim but not compressing the fruit. For items like grapes or berries, simply fill the cup. For larger fruits like watermelon or apples, cut them into pieces that fit inside.
- Fruit Density: The nutritional content varies depending on the type of fruit. For instance, a 1-cup serving of berries will have a different calorie and fiber count than a 1-cup serving of bananas. The system accounts for this variability within the broader context of a balanced diet.
- Preparation Matters: For fruits like applesauce or purees, a 1-cup portion is measured differently than whole fruit. Always refer to the approved food list for specific preparation guidelines.
How Your Daily Purple Container Count is Determined
Your daily container count is not a one-size-fits-all number. It's based on your specific calorie target, which is calculated using your weight. This calculation places you into one of several calorie brackets, and each bracket corresponds to a different number of daily containers for each food group.
Common Calorie Brackets and Container Allocation
| Calorie Bracket | Green (Veggies) | Purple (Fruits) | Red (Proteins) | Yellow (Carbs) | Blue (Fats) | Orange (Seeds/Dressings) |
|---|---|---|---|---|---|---|
| 1,200–1,499 | 3 | 2 | 4 | 2 | 1 | 1 |
| 1,500–1,799 | 4 | 3 | 4 | 3 | 1 | 1 |
| 1,800–2,099 | 5 | 4 | 5 | 4 | 1 | 1 |
| 2,100–2,300 | 6 | 4 | 6 | 5 | 1 | 1 |
This table provides a general overview, but you should always use the formula provided in the official 21 Day Fix materials to determine your precise daily allocation. For example, if you are in the 1,500-1,799 calorie range, you are allotted three purple containers per day.
Filling Your Purple Container: The Approved Fruit List
For the best results, it's crucial to fill your purple container with fruits from the approved food list provided with the program. This list prioritizes whole, unprocessed fruits high in fiber and nutrients while limiting fruit juices and canned fruits with added sugar.
- Prioritized Fruits (High-Fiber, Nutritious):
- Berries (blueberries, raspberries, strawberries)
- Apples
- Pears
- Oranges
- Bananas
- Grapes
- Cherries
- Fruits to Limit or Avoid:
- Fruit juices, which are often high in sugar and lack fiber.
- Canned fruits packed in syrup.
- Dried fruits with added sugars.
Strategies for Maximizing Your Purple Container Usage
To get the most out of your fruit allowance, consider these practical tips:
- Spread It Out: Instead of eating all your fruit at once, spread your purple containers throughout the day. This can help with hunger and stabilize blood sugar levels.
- Combine with Other Containers: Use your fruit strategically. For instance, you can mix berries with your protein-filled Greek yogurt (red container) or add apple slices to a salad.
- Meal Prep Your Fruits: Wash and chop your fruit for the week. This makes it easy to grab and go, ensuring you always have a healthy option on hand.
- Listen to Your Body: While the containers are a guide, pay attention to how your body feels. If you feel you need more fiber or nutrients, lean into more wholesome fruit options like berries.
Conclusion: Simple, Smart Portion Control
Knowing how much is purple container 21 Day Fix and what to put in it is a critical step toward achieving your health goals. The 1-cup fruit portion helps you visualize and maintain proper serving sizes, a habit that promotes balanced eating long-term. By following your personal calorie bracket and adhering to the approved food list, you can ensure your daily fruit intake is both nutritious and aligned with the program's principles.
Comparison of 21 Day Fix Containers
| Container Color | Food Group | Approximate Size | Key Examples |
|---|---|---|---|
| Purple | Fruits | 1 cup | Berries, Apples, Bananas |
| Green | Vegetables | 1 cup | Broccoli, Spinach, Peppers |
| Red | Proteins | 3/4 cup | Chicken, Eggs, Greek Yogurt |
| Yellow | Carbs | 1/2 cup | Sweet Potatoes, Brown Rice, Oats |
| Blue | Healthy Fats | 1/3 cup | Avocado, Nuts, Cheese |
| Orange | Seeds/Dressings | 2 tbsp | Pumpkin Seeds, Vinaigrette |
For more detailed information on the entire system and updated food lists, you can reference the official BODi blog.
