Does the thought of choking down five servings of fruits and vegetables a day makes you want to bolt from the produce department?
While medical research suggests that five servings or more a day will reduce the risk of developing heart disease and many kinds of cancer, loading up a dinner plate with green beans and beets and zucchini still doesn't come naturally to many people.
Most Americans eat only 3 1/2 servings a day, and more than 40% eat two or fewer fruits and vegetables daily, according to a 1991 survey conducted by the Produce for Better Health Foundation and the National Cancer Institute.
But, say nutritionists, it is possible to incorporate lots of fruits and vegetables into your diet--and actually enjoy them.
"Five a day isn't that much," says dietitian Lisa Licavoli, owner of Newport Beach-based Concepts in Nutrition. "If you accompany your breakfast with a piece of fruit, have a large salad for lunch and vegetables and fruit with dinner, you've met your goal."
Here are some ways nutritionists suggest to make fruits and vegetables easier to swallow:
Vary selections
Not only will choosing different types of fruits and vegetables keep you from getting bored, but also eating a wide variety is a healthy thing to do. Although researchers have found that certain nutrients such as beta-carotene (a form of Vitamin A) are useful in fighting cancer and aging, they've come to the conclusion that no one vitamin can be singled out; they all work together.
It's important that you eat many different types of fruits and vegetables, which shouldn't be hard in Southern California. Stores here carry a wide selection of high-quality common and more exotic produce.
Keep serving sizes in mind
Guidelines say a serving equals one cup uncooked fruit or vegetables or half a cup cooked. Some nutrition experts such as Eileen Saitowitz, an Irvine-based certified nutrition consultant, prefer to err on the positive side and consider all servings one cup. Usually, a large vegetable or piece of fruit equals one serving.
Start the day off right
Get one serving in as soon as you wake up by eating fruit with breakfast. Put bananas or berries on fat-free cereal, oat bran or oatmeal, Saitowitz says.
Or, if you prefer something liquid in the early hours, shakes are another good choice. Mix berries or bananas with tofu and nonfat milk and you'll have a healthy, high-protein shake to give you energy for the day ahead.
