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 As we all know, knowledge does not necessarily equal action, so just because you “know” something is good for you, does not mean you’ll actually do it. Eating fruits and especially vegetables is a perfect example of this.
Since most vegetables stimulate the bitter taste buds, they can be an acquired taste.
Fruits, on the other hand, stimulate more sweet and sour taste buds making them the more acceptable choice of the two food groups.
Since we as humans are creatures of habit, any new taste sensation may require a "palate adjustment." Remember way back when you had your first sip of alcohol? I would bet any amount of money that you didn't immediately like it. Now you would probably have a hard time giving up an ice-cold beer at a ball game, wine with dinner, or a martini at happy hour.
Fruit and vegetables are the same way. After some repeated exposure, you'll start to develop a taste for them, and get this...(gasp!)...even LIKE them! This phenomenon has actually been studied. Some researchers have found that it takes up to 12 - 16 exposures for a new and unusual food to become completely accepted.
Remember, just as there are hundreds of different varieties of beer, wine and liquor, there are hundreds of varieties, as well as hundreds of preparation methods of fruits and vegetables. With an open mind, repeated exposure, and some trial and error, I'm sure you'll find something you'll like. With that said, look below for...
Top 10 Tips to Increase Vegetable and Fruit Intake:
1. Add On
Start out by eating your favorite fruits and vegetables - at least one serving of each EVERYDAY -and gradually "add on" new varieties. Try a new fruit or vegetable every month.
2. Think Soups and Sauces
Vegetables give these foods texture and flavor, plus sauces and soups will "mask" the taste of vegetables, allowing you to ease into eating them. Next time you open a can of soup or jar of sauce - add some frozen spinach or mixed veggies for a quick, easy, and complete meal.
3. Sandwiches
Can you imagine your BLT sandwich without the "L" and "T"? In addition to "Lettuce" and "Tomato," experiment with other veggies. Try adding some peppers, onions, cucumbers, mushrooms or spouts to your next sandwich or burger.
4. Breakfast
How about some banana in your cereal or on your pancakes, berries in your yogurt, mushrooms and onions in your omelet, or tomato slices on your cream cheese bagel? Breakfast is perfect for fruits and vegetables.
5. Pizza
Skip the pepperoni and order PEPPERS on your pizza instead. Fresh green or roasted red - you can't go wrong! If you're feeling motivated - try a broccoli or salad slice!
6. Snacks
Pack an apple or banana (or another favorite fruit) in your backpack, briefcase, pocket book or gym bag. Fruit is nature's portable snack.
7. Salads
Salads are available almost everywhere food is served. If you don't want one as your main course, order one on the side.
8. Frozen Meals
If you can't get fresh, frozen is just as good. Many frozen dinners are served with at least a cup of vegetables - that's 2 of the 5 servings you should aim for in one day!
9. Best for Last
If you're still working on "acquiring the taste" for fruits or vegetables, eat them first and save your favorite part of the meal for last.
10. Be Adventurous
Besides nutrients, vegetables and fruits add, color, texture, and flavor to a meal. Still skeptical? Think about old favorites such as sausage and peppers, strawberry shortcake, western omelets and apple pie. These dishes wouldn't exist without fruits and vegetables as their "star ingredients." Now be adventurous and try some NEW fruit and vegetable favorites!
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