January Nutrition Column
Delight With Veggies
The simple advice that we have heard since we were kids: Eat More Vegetables. Obviously this is easier said than done. Lets start with some facts. Mortality and Morbidity weekly report from the Centers of Disease control and Prevention reported on "State-Specific Trends in Fruit and Vegetable Consumption Among Adults in United States 2000-2009". This report shows that American adults are simply not eating their veggies, or much fruit, either. The study titled "Healthy People 2010" found that in 2009 efforts to get the public to eat the recommended daily allowance of at least two servings of fruit and at least three servings of vegetables fell flat. The report states, "In 2009, an estimated 32.5% of adults consumed fruit two or more times per day and 26.3% consumed vegetables three or more times per day, far short of the national targets. Overall, the proportion of adults who met the fruit target declined slightly, but significantly, from 34.4% in 2000 to 32.5% in 2009..." According to a study published in the Journal of the American Medical Association, each increment of 3 daily servings of fruits and vegetables equate to a 22% decrease in risk of stroke. The International Agency for Research on Cancer, which is part of the World Health Organization, did a monumental review of the best research on fruits, vegetables and cancer. It states, "Eating more vegetables probably lowers the risk of cancers of the esophagus and colon-rectum and possibly reduces the risk of cancers of the mouth, pharynx, stomach, larynx, lung, ovary and kidney."
The evidence of the benefit of eating plant foods is strong. The vitamins, minerals, fiber and phyto-nutrients that are contained in these foods can reduce the risk of chronic diseases. People who eat more fruits and vegetables as part of a healthy diet have a reduced risk for certain cancers, stroke and cardiovascular disease. Being low in calories and high in fiber, fruits and vegetables are also a key component in healthy weight maintenance. As good as raw foods are for us, it's important that we also eat cooked vegetables. Eating cooked food is more important especially for vegetarians. Cooking vegetables can lead to better iron absorption. Fifty percent cooked foods and fifty percent uncooked foods are a healthful ratio for most people.
Nutrition science is proving that active chemicals in plants are contained in the pigments, different chemicals being associated with different colors. For example, green spinach, orange sweet potatoes, black beans, yellow corn, purple plums, red watermelon and white onions. It is also seen that some vegetables look alike the organs of the body where they produce beneficial effects. For example, a sliced carrot looks like a human eye, the pupil, iris and the radiating lines. It is known that carrots greatly enhance the blood flow and function of the eyes. When a tomato is cut into half, we can see the four chambers just like the four chambers of the heart. Tomatoes are loaded with lycopene, which is indeed a heart and blood food. Sweet potato looks like pancreas and balance the glycemic index of diabetics. Onions look like body cells. It is seen that onions help to clear the waste material from the body cells. They produce tears and wash the epithelial layers of the eyes. A working companion, Garlic also helps clear body waste and dangerous free radicals from the body.
Why not just take a supplement? Food and supplement manufacturers take the latest research and create pills and "functional foods" that contain high levels of isolated nutrients. However, these products are not a substitute for real food. Fortified foods contain nutrients in an amount greater than what is typically found in that food. Time and again the fad of the day will be proven not to be effective or even to be harmful in large doses. Moderation is probably the favorite word of most dietitians and is applicable in this situation as well. Eat a wide variety of fruits and vegetables to get their health protective benefits instead of taking pills or consuming manufactured food products.
How do you know if you are getting enough? The simplest way: look at your plate; it should be 1/2 vegetable, 1/4 lean protein and 1/4 starch/grain.
Are you short of time to cook vegetables because you are always working? I have become a big fan of frozen fruits and vegetables. They get ready in less time. Another advantage is that frozen fruits and veggies actually have more nutrients than their fresh counterparts in the produce section. This is because frozen produce is frozen immediately after harvest, preserving their nutrients, whereas fresh fruits and vegetables, ironically enough, experience a delay of up to several days before they hit your plate. During that time, they begin to lose valuable vitamins as well as flavor.
Do you want your kids to eat more fruits and vegetables? They'll do it if they see you doing it. Now comes the good part: make your veggies tasty! Once you have mastered a few techniques, you can serve any vegetable and it will taste great. Roasting, sauteing, and braising will result in concentrated flavors, which taste great with garlic, onions, crushed pepper, tomatoes or herbs. Enhance the flavor further by finishing the dish with a squeeze of lemon or a few drops of vinegar. Experiment, have fun and enjoy your food!!
Posted: January 1, 2012
© Meenu Arora writes on topics on kids, health, homeopathy, self improvement, etc. She blogs at http://blog-meenu.blogspot.com/. She is a homeopathic physician and writes for International magazines.
