As the nation celebrates Nutrition Month, the Municipality of La Trinidad celebrated the 5th Highland Vegetable Industry Week on July 12-14, 2023. Both celebrations promote an increased consumption of vegetables as part of a healthy diet. It can be said that the government has been consistent in promoting vegetable and fruit consumption over the years. However, many still shun away from such or if they do eat, the amount is much less than the meat, fish or poultry (MPF).
Citing WHO study and UNICEF, the Inquirer News reported that seven in every 10 Filipino kids eat less veggies and fruits and more sugar, salty and fatty products (74% of PH kids eat less veggies, fruits – study | Inquirer News). Comparing costs of vegetables, fruits and MFP, the plant-based foods are still cheaper. Add to that excessive consumption of MFP that can double or triple the cost. While availability, affordability and accessibility of sugar-laden and fatty foods may be factors in eating less veggies and fruits, information and education may have greater impact.
The benefits of vegetables and fruits from childhood to senior years should not be overlooked. In addition to water, vegetables and fruits make us “glow” as they provide much vitamins and minerals. Among the vitamins abundant in these food groups are A (beta-carotene), C, folate, E and K. Minerals like magnesium, calcium, potassium, zinc and iron are also present. As fruits and veggies contain carbohydrates, they also contribute to one’s energy or calorie intake but in lowest amounts compared to other food groups. One serving of vegetables provides 16 kilocalories (kcal) while a fruit serving provides 40 kcal. These are too low compared to a serving of rice or rice alternatives which provide 100 kcal.
In addition, fruits and vegetables contain fiber, a non-nutrient but which helps cleanse the digestive tract thereby contributing to a healthy gut, which in turn is necessary in the digestion and absorption of nutrients. Some vegetables provide other phytochemicals like anthocyanin , lycopene from tomatoes. Harvard SPH sums up other benefits in this statement. A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check. Eating non-starchy vegetables and fruits like apples, pears, and green leafy vegetables may even promote weight loss.
A concern perhaps is how to get people to eat vegetables and fruits. It may take effort and time as well as innovativeness in preparation and presentation to make meals more appealing. Start the children young. By age six months, some vegetables should be incorporated in a baby’s diet. From thence, other kinds are introduced as these are made part of the family’s diet. Of course, other family members should be eating vegetables and fruits on a daily basis too. In fact, many of the veggies easily grown in backyards can be more nutritious!
How nice it would be if slowly, all meals at home, in meetings and conferences were made more colorful with more veggies and fruits and less meat, fish or poultry.