A healthy life is determined largely by healthy eating. People’s choice of food can make them ill or healthy. Contemporary food trends have largely affected the health of people as they are, due to various reasons, compelled to eat in an unhealthy manner.
Vegetables and fruits have a significant place in a healthy plate. Nevertheless, many prefer incorporating animal-based food into their meals over plant-based ones. Although the latter contain vital nutrients that are required for the proper functioning of the body, their high consumption may lead to various non-communicable diseases. Hence, health experts advise that animal-based food should be taken in a controlled manner.
On the contrary, there is no such restriction over the consumption of vegetables and fruits. However, the World Health Organization (WHO) recommends incorporating at least five varieties of vegetables and fruitsa day as part of a balanced diet. This amounts to a minimum of 400g of vegetables and fruits a day. It is also recommended to incorporate fruits and vegetables of different colours which are often referred to as rainbow colours such as green, orange, yellow, red, purple, white, pink and blue.
Sri Lanka has a rich reserve of edible flora. The country produces a wide variety of fruits and vegetables in varied climatic regions. Hence, Sri Lankans can incorporate colourful fruits and vegetables in their daily diet with less effort.
Phytonutrients
The phytonutrients in vegetables and fruits give them their distinct colour, taste as well as aroma. No fruit or vegetable of a particular colour or taste can be regarded superior over the other. Each colour has its distinct qualities and benefits. However, incorporating fruits and vegetables of more colours in the daily diet is recommended.
Sri Lankans eat more vegetables than fruits. Most vegetables are green. Whereas other colourful vegetables such as aubergine, carrot, pumpkin, purple cabbage, beetroot, tomato (better to be eaten raw than cooked) also contain vital phytonutrients that fight various diseases. Some fruits and vegetables have a colourful skin, yet the flesh inside is often white. Although some prefer them peeled, eating the whole fruit with skin can help obtain the phytonutrients in them.
Epidemiological research has found that those who incorporate a variety of fruits and vegetables of different colours a day are immune to diseases such as cardiovascular diseases as well as some cancers. The American Cancer Society recommends eating 2 1/2 cups of fruits and vegetables a day. American Dietary Guidelines also recommend the consumption of vegetables and fruits more than that quantity. They recommend 2 1/2 cups of vegetables and 2 cups of fruits, based on a 2,000-calorie diet a day.
It should be noted that plant-based foods such as yams, roots, peas, nuts, legumes, and cereals do not count as vegetables and fruits. For example, a person who eats only Dhal (lentils), Mung bean, chickpea, potato, and sweet potato in his meals does not fulfill the ‘five a day’ requirement of fruits and vegetables. In this example, he has not eaten any vegetable (or fruit).
Along with five servings of fruits and vegetables weighing 400 grams, the plant-based foods (yams, roots and nuts) should also be eaten in their recommended quantities in a daily diet.
Benefits
Fruits and vegetables contain more anti-oxidants. They help bolster the immunity of the body and fight free radicals that cause the ageing of cells. Studies have shown that those who incorporate more fruits (at least five servings a day) have a low risk of developing cardiovascular diseases such as blood pressure, obesity, stroke, heart disease and some cancers.
Researchers have also shown that those who have incorporated more fruits and vegetables in their diet have experienced delays in age-related muscular degeneration and developing cataract. Fruits and vegetables also assure digestive health (due to high fibre in them).
In Sri Lankan ethnomedicine, if a person is constipated or have problems in relieving himself, he is often advised to eat more fruits. For immediate results, papaya and Beli (Indian Bael) are recommended.
Experiments have also proven that diabetes can be successfully managed by incorporating more fruits and vegetables in the diet.
Since vegetables and fruits are low in calories, they do not contribute to weight gain. Hence, for those who are obsessed with shedding extra body fat, eating more fruits and vegetables can be of great help.
If the recommendation is to eat five servings of vegetables and fruits weighing 400g a day, a question arises as to how people with a low income can achieve this daily target during a crisis like this where prices of fruits and vegetables have skyrocketed. Not only the poor, rich may also find it difficult to achieve the daily target of ‘five a day’ if the availability is in question.
The shortage of fertiliser caused a decline in agricultural production. Hence, the production of vegetables and fruits dropped drastically. Due to the forex crisis, importing of fruits and some vegetables are also ruled out.
Many may argue that they never bothered to eat five servings of vegetables and fruits a day even prior to the crisis and why to bother about it now. That may be true for many because people are least aware of ‘how much of each nutrient’ is required for a day. Unless a fitness and health enthusiast, common people would not count on the nutrients or calories taken in a day. The majority would merely ‘eat’ something to alleviate hunger or to please their taste buds.
Although eating to survive would be the theme during a crisis, fulfilling the daily requirements of nutrients are essential for the healthy functioning of the body and to prevent communicable as well as non-communicable diseases.
Five servings of fruits and vegetables amounting to be 400g a day is an achievable target for Sri Lankans. Sri Lanka is a fertile land where many local and seasonal fruits and vegetables are grown. There are many wild fruits and vegetables which are grown in abundance without human intervention and are rich in nutrients. Most fruits and vegetables that are grown in the country also contain medicinal values. They are used in the preparation of traditional medicines too. Consumption of seasonal and local fruits and vegetables can yield more health as well as economic benefits in comparison to the imported fruits and vegetables that are expensive and loaded with toxic chemicals.
Home gardening is a proven solution to fulfil the vegetable and fruit requirement of the family. Exchanging fruits and vegetables among the neighbours can add more variety. Exploring more wild fruits and vegetables is beneficial. Even though one might not have consumed certain wild fruits and vegetables before, it is time to take on culinary experiments with them.
Sri Lankans’ food pattern does not deprive a person of achieving five-a-day as Sri Lankans are traditionally accustomed to eating rice accompanied by a number of vegetable curries. Hence, with little extra effort, one can achieve the target of ‘five a day’ easily.
Vegetable curry
In a crisis, the most efficient way of incorporating more vegetables a day is to prepare a mixed vegetable curry. Instead of preparing three vegetable curries, all vegetables can be made as one curry.
That saves energy as well as time and helps lead a healthy life. That also adds variety to the meal and enhances palatability.
Cooking vegetables in a manner that would protect the nutrients in them is vital. Vegetables, unlike meat, does not require to be cooked for longer until they become discoloured and overcooked. Some vegetables should be cooked to a certain extent while some require less cooking. Some can be eaten raw or as a salad which is the best way to eat them. For example, tomato, cucumber, carrot, beetroot and zucchini can be eaten raw.
Eating a fruit salad consisting of several fruits can help achieve the five-a-day target.
This will also increase appetite and help digestion. Eating fruits prior to having the main meal can yield more benefits than eating fruits after a main meal. Incorporating a vegetable salad containing tomato, cucumber, onion, bell pepper, carrot, and radish along with two vegetable curries can help one fulfill the daily requirement of five servings of fruits and vegetables a day.
Since children are reluctant to eat certain types of vegetables, it is important to prepare vegetables in a palatable manner such as sautéing them or making fried rice or Biriyani by adding more vegetables. Sandwiches stuffed with vegetables are a better option than adding ham or bacon in them. Adding more vegetables in omelet can help children eat vegetables.
It is also a good idea to snack on fruits between meals rather than munching on starchy, salty and oily snack.
Eating fruits as they are can provide more health benefits than juicing them. Juicing may eliminate most of the fibre found in fruits and vegetables. Fibre is vital to keep the digestive system healthy.
Dr. Naveen De Soysa ,MBBS, MSc, MD (Community Medicine) is a Senior Registrar in Community Medicine. Panchamee Hewavissenti is a culinary researcher and recipe creator.