Everybody knows that fruits and vegetables are healthy choices, they’re full of fibre and vitamins, and they can ward off illness and disease. Our parents always told us to eat our vegetables, and now we know they were right, but do we actually eat enough of these health-giving foods?

And look at us now, surrounded by cheeseburger wrappings and French fry cartons, slurping on a milkshake for lunch and driving with the one finger that isn’t covered in ketchup. And even if you don’t eat fast foods every day, are you actually preparing and eating nutritious foods at home, or are you in the habit of just grabbing the potato chip bag and a package of Oreos for a quick and convenient lunch?

Watermelon, cantaloupe, and grapes are very nutritious. All that they require is simply a fast wash and their preparation is finished. Or you could make a quick salad of raw veggies, like carrots, cauliflower, and celery and toss them in Italian dressing. Studies show that we are not eating enough vegetables and researchers are finding out. The Five a Day campaign has been launched to remind us to get five fruits and vegetables into our diet daily. 5 colours. It’s easy to remember and a helpful guideline for increasing your intake.

IT might seem difficult to eat 5 fruits and veggies a day. Including fruit in your breakfast is one easy way to increase your intake in a practical manner. Having cereal? Toss in some fruit. Cooking up a batch of flapjacks or waffles? Throw in some blueberries or bananas, or even some strawberries. Yummy! Fruit is portable and makes a wonderful snack.

At lunchtime, it’s easy to include vegetables in your menu. A tossed salad with a variety of chopped and sliced vegetables is a great idea. If you want a sandwich, order it with lettuce, tomatoes, and sprouts if you’re eating out. You can add vegetables to baked goods, or use them as ingredients in stews and soups, and with sauces for meat.

A favourite snack for kids is a celery stick spread with peanut butter, and nothing could be easier to prepare. Sometimes kids are reluctant to try new fruits and vegetables. But keep giving them different kinds to try. A lot of well meaning parents will tell their children that they must first clean their plate of vegetables before they can even think about dessert. The problem here is the psychology this creates. You’re basically communicating the idea that vegetables are something unpleasant to ‘get through’ so you can move onto the sweet stuff in live. Imagine how it would be if we did just the opposite?

You can have some vegetables after you finish your dessert? You can also up the amount of fruits and vegetables you consume by adding some juice to your diet. The single problem with fruit juices is the lack of fibre in them. The kids have a tendency to fill up on juice, resulting in their not eating their food. Juice can contain more calories.

It is impossible to deny that fruits and veggies deliver tremendous health benefits. Adult cancer risk is cut in half, medical research shows, among those who eat a hearty amount of fruits and vegetables instead of skimping on those five important daily servings. Blindness, stroke, and heart attack risk can also be reduced by consuming more fruits and veggies.

This is information that everybody should know; nevertheless, we can come up with millions of excuses for not eating properly. One excuse that people use is that it costs a lot to eat healthy, and other people say that it just takes too much time to prepare healthy foods. And then there’s the old favourite - ‘Just when I was ready to eat that peach, I saw it had already gone bad.’

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Tags: Nutrition

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