Natural Nutrition

Health experts recommend at least five servings of vegetables and two to three servings of fruit every day, yet the average American consumes only about three vegetables a day. Interestingly enough, overall vegetable consumption in the U.S. has increased, however 50% of the vegetables consumed on a regular basis are potatoes - and one-quarter of those are eaten as French fries! In addition, half of all Americans eat no fruit at all.

Why should we eat 5-10 a day?

Fruit and vegetables are a great source of powerful antioxidants which help fight free radicals known to cause damage in our body. Worldwide over 3 million deaths are attributable to minimal fruit and vegetable consumption. The World Health Organization (WHO) reports that “low fruit and vegetable intake is among the top 10 risk factors for global mortality.” The WHO also recommends five or more vegetables and fruits a day (excluding potatoes and other starchy vegetables) to assist in the prevention of chronic diseases and to fight obesity, which has become a worldwide epidemic.

Some interesting statistics:

Low intake of fruit and vegetables is estimated to cause about 19% of gastrointestinal cancer, about 31% of ischemic heart disease and 11% of strokes worldwide.
Cancer killed 6.7 million people around the world in 2002. That figure is expected to rise to 10.3 million in 2020.
“Scientific evidence suggests that about 1/3 of the cancer deaths that occur in the U.S. each year are due to nutrition and physical activity factors, including excess weight. For the majority of Americans who don’t smoke, “dietary choices and physical activity are the most important modifiable determinants of cancer risk… Many epidemiological studies have shown that populations that eat diets high in vegetables and fruit and low in animal fat, meat, and/or calories have reduced risk of some of the most common cancers.”

How to get your 5 to 10 servings

Three easy ways to add more veggies are: Think of 3 vegetables you enjoy already. For most of us, the easiest way to get enough is to have three servings of vegetables at dinner (a salad and a side of cooked vegetables) and squeeze in a couple of servings of fruits as snacks.

Think of 3 recipes that you prepare often and adapt them to include vegetarian ingredients (chili, lasagna, bean burritos, soups, stews, casseroles).

Buy or borrow a vegetarian cookbook and experiment with recipes until you find three meals you enjoy and can prepare easily.

Three Common Excuses
The 3 most common reasons given for not eating fruits and vegetables are time, cost and taste.

Time - Fruits and vegetables take too long to prepare.
Here are some quick and easy ways to avoid this common excuse.

Each week buy a bag of pre-washed organic salad greens (spring mix). The time saved from cutting, washing and drying salad greens can be used to enjoy fast and healthy salads.
Wash and cut up fresh veggies and store them in the refrigerator for handy, immediate use such as for snacking on, bag-lunches and making quick dinners like stir-fry’s or veggie omelets.
Keep organic frozen fruit and vegetables handy for fast and easy meals.
Dips & sauces like salsa (tomatoes), guacamole (avocadoes), or baba ghanoush (eggplant) make great side dishes and condiments.
Take all-natural or organic (preservative-free) trail mixes - mixed nuts and dried fruit - to work as a snack. Prepare ¼ cup servings ahead of time.
If you’re strapped for time, meet your nutrient needs with a “green drink” like greens+ ™. One serving = 9 salads.
Take advantage of grocery store salad bars which offer ready-to-eat salads and bean dishes.
Stock up on healthy portable fruit and veggie snack bars like Rebar ™.
Keep meals simple. Some of the best meals are combinations of 1 or 2 vegetables, a protein, a grain and seasoning.
Canned tomatoes and vegetables will save you from cooking these items from scratch.
Add a seasoning such as peanut sauce, tamari (soy sauce), olive oil and/or lemon juice to flavor cooked vegetables.
The healthiest way to eat veggies is raw or lightly steamed. Raw vegetables retain the most nutrients and are quick to prepare.

Cost - Fresh fruits and vegetables spoil too quickly.

Buy only as many fresh vegetables as you can eat in the week (frozen is your next best choice, canned a last resort). They will last longer if stored in the fridge.
Visit your local farmer’s market for fresh, local produce.
Watch local grocery advertisements for reduced prices on your favorite fruits and vegetables.
Buy both ripe and not-so-ripe fresh fruits and vegetables - for example, yellow and green bananas. The not-so-ripe items will last a few days longer and be ready for eating after you've finished the ripe ones.
Keep fruits and vegetables where you can see them - on the kitchen table or counter. The more often you see them, the more likely you may be to eat them.

Taste - My family won’t eat vegetables.

Finely chop vegetables such as carrots, mushrooms and onions and hide them in your main dish (such as lasagna, pasta sauce, hamburgers, casseroles and soups).
Cut vegetables into fun shapes – shape carrots into thunderbolts; make stars out of sweet potatoes; cut veggies into letter shapes and spell your children’s names.
Buy fresh fruits and vegetables in season as they will be cheaper and at their flavor and nutritional peaks.
Add vegetables to the foods you already like. Spike hamburgers with grated onions and mushrooms, spaghetti sauce with carrots and peppers, make homemade bread with applesauce instead of oil and add zucchini.
Try vegetarian fare at ethnic restaurants. Good choices include: Indian, Italian, Chinese, Thai and Mexican food.
Choose romaine lettuce instead of iceberg as it contains more nutrients and is rich in chlorophyll.
Summer barbeques can be healthy & fun with grilled colorful veggies such as peppers, broccoli, zucchini, eggplant, tomatoes and portobello mushrooms. Barbecue vegetable-kebabs or add vegetables to your chicken or meat-kebabs.
Check out the international section of the grocery store for delicious vegetarian foods. Try some Middle-Eastern stuffed grape leaves, tabuleh, falafel and eggplant spreads; Italian sundried tomatoes; Indian chickpea and cauliflower curry or Mexican salsa and refried beans.
Order your next pizza loaded with extra veggies such as tomatoes, onions, mushrooms, peppers, zucchini and eggplant.
Cram as many veggies as you can into a whole wheat pita or tortilla. Add some low-fat flavorful cheese and bake until the pita or tortilla is crisp.

Appetizing Ideas

Involve your whole family in the food preparation. They will likely show more interest in something they had a hand in creating.
Steam Brussels sprouts, green beans, asparagus, or broccoli and coat with lemon juice, Dijon mustard, and a touch of olive oil.
Bake a sweet potato until it is soft and caramelized inside.
Stick with whole fruit as it has more fiber and fewer calories than juice.
Stuff a baked potato with corn, broccoli and beans.
Add lettuce, avocado, sprouts and a tomato to your sandwich, wrap, or burger.
Add one other vegetable besides lettuce to salads (tasty suggestions include mushrooms, red peppers, tomatoes, sundried tomatoes, red or green onion, water chestnuts, sprouts, cucumbers, daikon (Chinese radish), red radish and/or carrots).
Microwave rinsed turnips for 7 minutes. Chop or mash with a fork, drizzle with olive oil, and dust with salt & pepper.
Halve acorn or butternut squash, scoop out the seeds, and drizzle with maple syrup. Broil until browned.
Steam turnips. Chop or mash with a fork, drizzle with olive oil, and dust with salt & pepper.
Make a large salad and top with chicken, tuna or egg

References:

i World Health Organization, www.who.int/dietphysicalactivity/fruit/en/print.html
ii www.cancer.org/downloads , “Cancer Facts & Figures”, p.33.
iii www.cancer.org/downloads , “Cancer Facts & Figures”, p. 42.