RABBIT food — do we need it, should we eat it, and is there really any value to it? For many people, vegetables and fruit are not daily menu items. For some the closest they get to eating anything fresh is the limp lettuce garnish on a hamburger. This certainly is not good enough.
The World Health Organisation (WHO) provides some interesting facts on fruit and vegetable consumption; they estimate that up to 2.7-million lives could be saved annually with sufficient fruit and vegetable consumption. They also say that a low fruit and vegetable intake is among the top 10 selected risk factors for global mortality. Worldwide, that low intake is estimated to cause about 19% of gastrointestinal cancer, about 31% of ischaemic heart disease and 11% of stroke.
Could something so simple be so beneficial? The short and straight answer is yes.
Should South Africans be concerned? Well, the South African Food Based Dietary guidelines report that most South Africans do not meet the recommended intake of five more portions of fresh fruits and vegetables daily.
This equates to an amount of 400g daily. A serving of fruit is equivalent to one piece of fruit that can fit into your hand, or a cup of chopped fresh fruit. A serving of vegetables is equivalent to half a cup of cooked vegetables or one cup raw vegetables or salad.
The WHO reports that we should consider an inadequate intake of fresh fruit and vegetables as a high-risk dietary practice associated with an increased risk for chronic lifestyle diseases such as coronary heart disease, diabetes and cancer. This means that eating too little in the way of fresh fruit and vegetables is as risky as eating too much saturated fat, sugar or kilojoule-dense foods.
So what do fruit and vegetables have to offer?
* Better weight control
For a start they tend to be lower in kilojoule density than many other food choices. For example, a piece of fruit as a snack can provide a mere 340 kj, while a chocolate bar from the vending machine can provide as much as 1200kj. Diets that include an adequate amount of fresh produce tend to be lower in kilojoules, and as a result promote better weight regulation.
These foods add volume to meals without unwanted kilojoules. For example, a bowl of mixed salad, a fair size of 300g, may provide only 423kJ, but leave you feeling satiated, while four crackers provide the same kilojoules, but weigh a mere 20g. It will leave you feeling like you have eaten nothing or at least very little.
Fruit and vegetable add volume, and part of our sense of fullness comes from the weight of food in our stomach after eating, which makes us feel full and stop eating. It is difficult to get this sense of satiety without an adequate intake of fresh fruit and vegetables daily.
* Lower risk for cancer
An inadequate intake of fresh fruit and vegetables according to the WHO is a key risk factor associated with an increased risk for developing cancer. Cancer arises from a change in one single cell that may begin with external agents or inherited genetic factors.
Research shows that populations consuming the least amount of fruit and vegetables have a higher incidence of death from certain cancers (for example of the oesophagus, stomach and intestine) than populations who consume higher intakes of fruit and vegetables.
Other researchers report that greater intakes of fruit and vegetables actually help to protect the body against cancers especially of the respiratory and digestive system.
Vegetables contain important antioxidant vitamins, and phytochemicals that neutralise reactive oxygen species or free radicals. Free radicals are harmful substances that can damage healthy cells as well as DNA. Increased production of free radicals is linked to cancer. Consuming fruit and vegetables and their nutrients helps to reduce the activity of free radicals, and therefore helps to protect us against cancer.
* Reduced risk for cardiovascular disease (CVD)
CVD is a leading cause of death world wide, including in SA. About 37% of deaths annually are attributed to lifestyle diseases, and CVD is the leading cause of death in this group. According to a report by the American Heart Association, multiple research studies demonstrate that diets rich in vegetables and fruits lower blood pressure and improve other CVD risk factors.
A variety of vegetables that are deeply coloured throughout (for example, spinach, carrots, peaches, berries) is best, because they are higher in micronutrient content than other vegetables .
It has recently been recognised that the inflammatory process in the vascular and arterial walls attributed to the activity of free radicals may play a key role in the development of CVD. Antioxidants in fruit and vegetables may assist with reducing free radical damage, inflammatory processes and in turn cardiovascular disease.
* Other conditions
The glowing resume for fruit and vegetables extends to many other conditions.
Potassium-rich fruit and vegetables are desirable when trying to manage and control blood pressure. The high-fibre content of fruit and vegetable is associated with better gastrointestinal health, and better blood sugar regulation.
An adequate intake of fruit and vegetables is associated with a greater sense of wellbeing, better vitality and overall better health and wellness. Strive for at least five servings daily. it is an easy insurance policy on your health .
* Anne Till is a registered dietician , director of Anne Till & Associates and nutrition advisor to Discovery Health and Vitality.
HOW TO GET SUFFICIENT INTAKE LEVELS
FOOD GROUP
TARGET LEVEL AMOUNT EQUIVALENT SERVING
Fruit group 2-4 servings per day1 serving is equivalent to:
1 medium fruit
1/2 cup frozen or canned fruit (125ml)
1 cup roughly cut fruit (250ml)
1/4 cup dried fruit (60ml)
1/2 cup fruit juice (125ml)
Vegetable group 3-5 servings/day One serving equivalent is:
Dark green vegetables3 cups/ week1/2 cup finely cut-up raw or
Orange vegetables2 cups/ weekcooked vegetables (125ml)
Legumes (dry beans)3 cups/ week1 cup roughly cut raw vegetables
Starch Vegetables3 cups/ week2 cups raw leafy vegetables (500ml)
Other vegetables 6.5 cups/ week 1/2 cup vegetable juice(125ml)
Source: Adapted from : USDA, DASH guidelines and the American Dietetic Association exchange lists.
GET TO KNOW THE BASICS FIRSTS
Fruits This group includes all fresh, frozen, canned, and dried fruits and 100% pure fruit juices: for example, oranges and orange juice, apples and apple juice, bananas, grapes, melons, berries and raisins, and excludes fruits and fruit juices with added sugar or fat.
Vegetable
Dark green leafy vegetables This group includes all fresh, frozen and canned dark, green vegetables, cooked or raw: for example broccoli; spinach; Brussels sprouts, cabbage, lettuce (dark leaves), rocket, watercress or turnip greens.
Orange vegetables This group includes all fresh, frozen and canned orange and deep yellow vegetables, cooked or raw: for example, carrots, sweet potatoes, pumpkin, butternut and hubbard squash.
Legumes (dry beans and peas) This group includes all cooked dry beans and peas and soybean products: for example pinto beans, kidney beans, lentils, chickpeas, tofu, dry beans and soya beans.
Starch vegetables This group includes all fresh, frozen and canned starch vegetables: for example white potatoes, corn (mealies), parsnips, green peas and beetroot.
Other vegetables This group includes all fresh, frozen and canned other vegetables, cooked or raw: for example: tomatoes, tomato juice, lettuce, green beans, onions, baby marrows and patty pans.