May 30, 2003
Asking
"why?" is not just a theoretical question. Despite all
the messages about vegetables’ health
benefits, average consumption of vegetables has increased
only slightly in the past ten years. Rather than focusing
on why
we should eat vegetables, perhaps we need to find ways
to really enjoy them.
CLUES IN OUR GENES AND UPBRINGING
Many of the natural, cancer-fighting phytochemicals
found in citrus fruits, cruciferous vegetables (like broccoli,
Brussels sprouts and cauliflower), and certain other produce
have a bitter flavor.
Research at the University of Washington
in Seattle shows that people seem to inherit their level
of tolerance to bitter tastes. Learning to love broccoli
may be
harder for some people than others.
Although we seem naturally drawn to foods
high in fat and sugar, food preferences are also conditioned
by life experiences. If, as children we are rewarded and
comforted with cookies and ice cream, that further enhances
our positive
feelings about these foods.
But if our childhood memories of vegetables
involve sitting at the dinner table after others have left,
forced to choke down our peas, this does not help nurture
positive feelings toward vegetables.
Similarly, dieters who always thought of
vegetables as “must eat” foods due to their
low calorie content may have a tough time learning to enjoy
them.
CULTURAL CONDITIONING
We know that part of our difficulty enjoying
vegetables is cultural. In many other countries, even children
consider vegetables tasty and delicious.
People who love vegetables tend to serve
them in a variety of flavorful ways, using herbs, spices, sauces
and in combinations that offer colorful “eye appeal.” A
study of weight loss in the U.S. found that when people
were allowed to use nuts, oils and salad dressings for
flavor,
they ate more vegetables than when they were focused on
limiting fat more strictly.
A review of how our attitudes toward foods
develop, published in the Proceedings of the Nutrition Society,
notes that early exposure to fruits and vegetables is related
to a child’s liking for and generous consumption
of them. Children and adults are more apt to enjoy foods
that
seem familiar.
Experts say that when eating or serving
a “new” vegetable, try it a variety of ways and
at least ten times before you conclude that you or others can’t
learn to like it. Culinary experts also advise serving new
vegetables in familiar ways — added them to a favorite
casserole, stir-fry, or salad, or topped with well-liked
foods like nuts, salsa, grated cheese, or salad dressing.
Familiarity may be comfortable, but monotony
probably doesn’t add to the appeal of vegetables. People
who really enjoy vegetables tend to include a broad variety
of them over a week’s time, and serve them in a variety
of different ways.
Our on-the-run culture adds other challenges to a
wannabe-vegetable-lover. Fast-food stores offer little variety in vegetables,
and frozen meals often contain vegetables that have less than optimal flavor
and texture. On the other hand, pre-washed and chopped vegetables from the produce
department or salad bar couldn’t be more convenient.
According to a study by the National Cancer Institute,
the most important factors influencing vegetable consumption are the number of
servings people think they should have, their enjoyment, and a habit of eating
plenty
of vegetables established in childhood.
The good-health message is that we need five to ten
servings of fruits and vegetables every day. It matters that we truly enjoy eating
them.
Nutrition
Notes is provided by the American
Institute for Cancer Research in Washington, D.C.
