Nutrition: What if I do not like eating fruits and vegetables?

The suggested serving: 5 fruits/ vegetables per day

The challenge: intake of fibre, antioxidants, with a few calories.

Given the diversity of taste, texture and flavor of food, in 99% of cases where people say “I don’t like fruits and vegetables”, honestly, it isn’t true. Blame it on poor choices, poor cooking, and the feeling of being compelled to fulfill the task of eating 5 servings of fruits and vegetables a day… there are countless reasons, but the reason of “not liking” seems unlikely.

Establish 3 lists

According to the advice of four dieticians interviewed, determining the reason you dislike fruits and vegetables is the first step.

Make three lists: the first containing fruits and vegetables that are already being consumed, the second containing the ones you usually try to avoid eating, and the third containing the ones you would not consume under any circumstances.

Once completed, strike off  list number 3 – even for example if you’ve listed broccoli, which is regularly celebrated for its anti-cancer properties. There is no sole food hero THAT essential to override others in helping you stay healthy.

The anti-cancer diet is a concept, without scientific evidence, and developed last year by the experts at ANSES (French National Agency for Food Safety). What matters more is a balanced and varied diet. Now let’s play with your lists 1 and 2.

The idea of ‘portion’

Without knowing it, you probably have already eaten 3 or 4 servings per day. For example: “You like pasta Bolognese? Bingo! The tomato in the pasta sauce is a vegetable,” said Florence Pujol.

Moreover, the antioxidants pigments of the tomato are more easily absorbed by the body when it is crushed and heated than eaten raw. The healthy suggestion is: an average of 5 portions of 80g of fruits and vegetables. In other words, it can be achieved faster than we think. For example: 1 large apple (200g), 1 tomato (120g) and half a zucchini (115g) – then finish up with a third plate of vegetables.

Capitalize on the ‘other’ fruits and vegetables

3 dried fruits = 1 fresh fruit

Dates, figs, prunes and apricots make very fresh fruit alternative. “Without water, their sweetness is more concentrated but they still contain fiber and antioxidants,” says Emmanuelle Lecuyer, a dietitian in Rennes, France.

1 handful of nuts = 1 fruit

Almonds, walnuts and hazelnuts are quite fatty (45% fat) but are very high in fiber, protein, calcium and also very filling. You can eat about 10-15 per day. Above all, “the contained fat is natural and will be automatically used by the body for the maintenance of organs, unlike fats from cookies,” says the dietitian.

Spices change the game

Cumin, curry, cinnamon, coriander and chives are herbs and spices which have captured attention at the Diet and Nutrition show in Paris last March. The study presented by Emmanuelle Lecuyer shows that spices are a favored addition to a balanced low calorie diet.

But spices are only the starting point as they have to be complemented with other ingredients. Lecuyer cites that cumin enhances all vegetables. The advice is to mix the spices in your palm for a taste try before beginning to season.

Here are some examples of combinations of vegetables and spices to try:

– Zuchini: cook with olive oil, garlic + 2-3 pinches of cumin and 1 pinch of cinnamon.

– Broccoli: steamed whole or cooked in thin slices in a wok with olive oil or rapeseed oil + 1 pinch of curry.

– Spinach: add 2 pinches of curry and one pinch of nutmeg and heat in a saucepan.

– Cauliflower: boil 2 cloves and add a pinch of paprika before serving.

Change your habits: plan a course of action for a week

– No changes for the afternoon or on weekends, only dinners.

– 1 tablespoon of small vegetables to accompany meals. E.g. mushrooms, peppers or sautéed zucchini – to go with ham/pasta/rice/fish etc.

– Prepare a week’s menu plan with vegetables to accompany each dish. When the time comes, do not miss or change any combinations. Tuesday: endive salad with lasagna. Wednesday: Zucchini with ground beef. Thursday: Ravioli with fried mushrooms etc.

– Choose natural instead of frozen: they’re faster and easier to cook.

–  Limit the preparation to 10 minutes: washing, cutting into strips, etc…cook in a pan with a little olive oil or rapeseed oil.

(What if I do not like eating fish or meat)

(What if I do not like eating dairy products)

Mathieu Rached