Sunny Fruit and Veg Offerings...

A week's holiday might be associated with indulgent eating, but this doesn't need to be the case. While I'm not going to say that I didn't treat myself to cake, ice cream and other treats on my recent week in the sun, it was certainly very easy to eat plenty of fruit and veg. Each morning at breakfast there were freshly squeezed fruit juices, slices of melon, papaya and pineapple, as well as a selection of whole fresh fruits and dried fruit. In the evening there was a wide range of salad veg and I was surprised how enjoyable the blanched broccoli, cauliflower, asparagus, green beans and peas were from this spread; a number of hot vegetable-based dishes were also on offer each day. The only area where the buffet was lacking were dishes that included pulses or nuts; for vegetarians or vegans who would usually rely on these for their main source of protein, they would have been disappointed, as these did not make an appearance all week.

Staying at this hotel - or at any similar around the world - you would struggle not to meet your 5 A Day target for fruit and veg. Many of the factors which stand in the way of adequate fruit and veg consumption are removed. Purchase and preparation have been taken care of and with so much choice, you are bound to find some you enjoy and don't run the risk of getting bored. Admittedly you could have succumbed to the temptation of the bread, pastries and cheese at breakfast or the desserts in the evening, just as you might as you wandered through a supermarket. However, there is also something about good weather that encourages you to eat well; fruit and salads are much more appealing when you don't feel the cold. If you treat a holiday as an opportunity to take good care of yourself and be more active than you would usually have the opportunity to at home, eating well goes hand in hand with this. A week of eating more fruit and veg on holiday could be the kick start that helps some people to carry on with this after their suitcase has been stored away for another year; even if not, every little helps.

Photo by Marisa DeMeglio from NYC, USA via Wikimedia Commons

And You Thought 5 A Day Was a Lot...

The recent finding that those who eat more fruit and vegetables tend to have higher levels of optimism is yet another potential reason to add to the importance of eating your quota daily; that is as if you needed another. With their antioxidant content linked to a reduced risk of heart disease and cancer, their fibre promoting not just better digestive health but cholesterol reduction and a slower release of energy, on top of the many vitamins and minerals they contain; the latter is particularly important for those who avoid animal produce. However, despite all these potential health benefits and the £4million spent on the 5 A Day campaign to get us to eat more of the green stuff over the last decade, only a fifth of us manage to meet these recommendations. While we struggle to eat the golden 5, it’s just as well we don’t live elsewhere; the guidelines for daily consumption are at least double that in some other countries. In Canada, 5 portions is seen as the absolute minimum, with people urged to aim closer to 10 if they can; while in France, people are expected to definitely aim for 10 daily. However, the nation that really tops the charts in terms of the recommended fruit and vegetable portions is Japan; its citizens are expected to strive for a whopping 17 each day, made from a combination of 13 for vegetables and a further 4 as fruit. 

You might be wondering why the guidelines we are meant to follow for our consumption of greens are so low in comparison. While eating more than 5 portions brings further benefits – hence the higher suggested portions elsewhere  - it probably isn’t realistic to expect us Brits to eat anywhere near that much fruit and vegetables as in France and Japan. Traditionally we have never been a nation of great fruit and vegetable consumers, thanks in part to the fact that we are more limited by what will grow in our climate compared to say in the Mediterranean. However, the 5 portions daily is based on good evidence; the World Health Organisation recommends at least 400g daily, which is from the findings of studies showing a link with disease prevalence, nicely translating as 5 x 80g portions. 

Besides the difference in the number of recommended portions daily, our guidelines are not as prescriptive as elsewhere. While we are advised to limit fruit juice, dried fruit and pulses to one portion of each daily, that is largely where the fine detail ends. However, elsewhere there are guidelines on the proportion that should be fruit and vegetables – as in Japan – and even which types should be eaten in greater quantities; Greece is one of the countries that places a strong emphasis on the consumption of green leafy vegetables, as a high intake of these have been particularly linked to a reduced risk of cancer and heart disease. 

The news that we should be eating more shouldn’t come as a surprise though; after all attached to the 5 A Day slogan is the words “at least”. However, if you’re only eating 2 portions a day, begin to edge your way to 5 daily before you set your sights higher. As well as quantity, make sure you include a mix of both fruit and vegetables and 5 different varieties, as their nutritional benefits aren’t all the same. Additionally, where you are able to, eat vegetables raw, as cooking can deplete their micronutrient content, particularly for vitamin C and the B vitamins; when you do heat them, avoid boiling and instead steam, stir-fry or microwave to preserve their nutrient content. 

Photo by Ginny via Wikimedia Commons 

Look on the Bright Side with Fruit and Veg

Do you feel better in yourself when you're eating more healthily? That's what many people find. It might be due to cutting out the processed snack foods with their higher fat and sugar content, which often leave people feeling sluggish. However, new research sheds light on another possibility. Eating more fruit and veg has been linked with feeling more positive. These optimists were found to have higher blood levels of carotenoids, which come from orange and green coloured fruit and vegetables. In the past, research has shown these antioxidants to be linked to better health in general, but this is the first time a connection with optimism has been studied.

This new research examined blood levels of various antioxidants in almost a thousand men and women in America spanning a fifty year age range, as well as their outlook on life. The most optimistic were found to have a 13% higher level of carotenoids in their blood than those with lower levels of optimism. This tied in with fruit and veg intake, with those consuming three or more portions daily being more optimistic than those eating two or fewer. However, the factors influencing mood and outlook are complex and dietary intake is only one such determinant.

The results from this latest research leads on from a study published in 2012, which found people eating seven or more portions of fruit and veg were the most happy; this association remained even when other lifestyle factors were controlled for. However, the mechanism was not investigated, though antioxidants might have the potential to act as a stress buster.


Photo by 4028mdk09 via Wikimedia Commons

A Step Too Far?

I wrote a little while ago about whether a diet could be based solely around fruit and veg. The conclusion being that while yes it is possible, to achieve that correct balance of nutrients very careful planning would be required. Writing an article for another source last week reawakened this concept. The subject I was writing on was a review of the evidence for the Gerson diet, which is a controversial therapeutic diet believed by its advocates to help in the treatment of cancer. This vegetarian diet avoids all animal produce and is based exclusively on organic fruit, vegetables and wholegrains; in addition to meals, 13 glasses of fruit and vegetable juice are taken, along with a range of supplements. Its proposed mode of action is through the stimulation of the immune system, helping to destroy cancerous cells and clear toxins from the body. However, the scientific evidence for this very scarce and the studies not sound enough to provide conclusive results. While further research would obviously be needed to advocate this diet, its very nature means the appropriateness of this diet is very questionable for someone with cancer.

So why exactly is this the case?
The diet is low in protein, the requirements for which are often increased above normal in cancer. Energy requirements are also commonly higher in cancer, which can be difficult to meet on a low fat diet such as this.
The diet is very high in fibre thanks to the twenty or so pounds of fruit and vegetables eaten daily. This not only can impair an already reduced appetite, but can lead to digestive discomfort; often those following it experience diarrhoea and abdominal pain.
A number of issues have been raised about some of the supplements used in the regime; coffee enemas when used regularly can have life-threatening consequences.
Buying so much organic fruit and vegetables, along with all the supplements can be a financial drain.

Faced with an aggressive disease such as cancer, people will try anything in the hope that it may help their chances of survival. However, with the lack of evidence and the potential negative consequences of following this regime, it would seem that anyone promoting this diet should consider their motives.

Photo by Salix via Wikimedia Commons

Resolve to Eat More Fruit and Veg...

We're a week into the new year and no doubt people up and down the country will have made resolutions to make changes to their lifestyle. Whether it's to lose weight, eat more healthily or to improve your fitness, including more fruit and veg in your diet can help contribute to your success.

One of the main ways that people reduce their calorie intake to aid weight loss is by reducing portion sizes. However, this can leave them hungry and susceptible to snacking. Adding extra fruit and veg to your diet can help to counteract this problem, as their fibre content makes them a filling option, whilst being low in calories. As a general rule if you are trying to lose weight, half your plate should be filled with veg or salad to help control your portions of carbohydrate and protein.

Fruit obviously makes a healthy option for a dessert or snack if you are trying to reduce your intake of foods with added sugars, but make these interesting by varying how you serve them; set berries or tinned fruit in a sugar free jelly, cut an apple or pear into slices and dip into blended fruits of the forest dip or a small pot of fat free yoghurt. Swap a small handful of sweets for dried fruit; while the sugar content will be similar, you will receive a good helping of fibre, antioxidants and small, but useful amounts of calcium and iron. Don't forget veg sticks can also make a good snack; serve them with salsa, low fat cottage cheese or reduced fat hummus, though the latter is still relatively high in fat, so not such a good option if you are watching your waistline.

Meanwhile if you want to reduce the fat content of your diet, consider replacing half the meat in a stew, curry or pasta dish with peas, bean or lentils, which are very low in fat. The fibre in pulses is similar to that in oats, which helps to lower your cholesterol levels. Additionally they have a low GI, so raise blood sugar levels slowly; ideal for anyone with diabetes, aiming to lose weight or to keep your energy levels up throughout the day.

For anyone motivated to make lifestyle changes to reduce their risk of heart disease, fruit and vegetables provide additional benefits in relation to this beyond their antioxidant and soluble fibre content. They are rich in potassium, which can help to lower blood pressure. Green vegetables, berries and citrus fruits are also rich in folate, which reduces levels of a substance called homocysteine, an independent risk factor for heart disease.

A diagnosis or a strong family history of a disease is often enough to motivate people to make changes to what they eat if there is a lifestyle component. Whether that's diabetes, osteoporosis, Alzheimer's disease or another, including more fruit and veg will more than likely be beneficial thanks to the wide range of nutrients they contain.


Image by Yosarian via Wikimedia Commons

A Taste of Something New...

If you're sick of sprouts and Satsuma’s in all their guises, perhaps it's time to try some other fruit and veg. For all I'm keen to promote seasonal fruit and veg grown close to home, there are occasions when you fancy something different or something that reminds you of sunnier climes when it's still gloomy outside. We've already covered some more unusual fruits - remember guavas and pomelos - but what else is lurking on the supermarket shelves or even those of your local greengrocer?

Dragon fruit

These are the fruit of various cacti, predominantly found in Central and South America, as well as parts of Asia; if you holiday in Cyprus, Australia or Hawaii you may also see them growing there. You can't help but notice these fruit with their pink exterior from which green leaves jut. Once you cut them open what lies beneath is somewhat disappointing - a white pulp with small black seeds, which has a mild flavour - but still worth it for a totally new fruity experience. As with a kiwi or passion fruit you eat the seeds and indeed you can just scoop the fruit from its shell and eat it as it comes. Alternatively, use dragon fruit as part of a dessert; here are a few ideas http://www.bbc.co.uk/food/dragon_fruit.

Rambutan

I came across these years ago in tinned tropical fruit salad, but until recently wasn't aware what the whole fruit actually looked like or that it was a close relative of lychees. A clue as to their appearance is in their name, which is derived from the Malay word - they are native of Southeast Asia - for hairs; they are small circular fruits with a red outer covering of hairs. Inside you will find a sweet white flesh. Peeled you can eat them as grapes or add them to a mix of other chopped fruits. I struggled to find recipes for rambutan, but here are a selection for lychees http://www.bbc.co.uk/food/lychee.

Mangosteen

Not a relation of the mango, this fruit grows in Indonesia and South America, and while its thick purple rind is inedible, its white flesh is sweet and juicy with a bit of a tang. Its juice is popular and bottles of this are available to purchase; the fruit is rich in antioxidants and is also thought to have anti-inflammatory properties, so may help to protect against heart disease, cancer and arthritis. Fresh mangosteens are difficult to come by in the UK, but they are available canned from traditional Asian food stores. From the recipes here it looks like mangosteens work well in savoury dishes too http://www.recipebridge.com/r/mangosteen.

Does anyone have any more unusual fruits or perhaps just novel ways to serve more common fruits that they would like to share?

Happy experimenting!


Attributions:
Dragon Fruit - by _e.t via Wikimedia Commons
Rambutan - by Forest & Kim Starr via Wikimedia Commons
Mangosteens - by Hans B via Wikimedia Commons