No Excuses: Eat Your Fruits and Vegetables
9 reasons you're skimping on fruits and vegetables – and how to overcome them.
What's your excuse? We all know that fruits and vegetables can improve our
health in a powerful way. But we seem to keep coming up with reasons why we
can't eat more of them.
Several recent studies have shown that we just aren’t eating enough produce.
For example, researchers from Johns Hopkins University looked at data from two
national surveys, which included almost 24,000 people. During a 24-hour period,
only 11% reported eating the recommended two or more servings of fruit and
three or more servings of vegetables.
In 2005, less than a third of American adults reported eating at least two
daily servings of fruit a day, and 27% said they ate three or more servings of
vegetables, according to a report from the CDC.
These are not grandiose goals here. Many nutrition experts would argue that
five servings a day of fruits and vegetables is the bare minimum.
So why can't we meet them? Here are some common excuses we make for not
eating our fruits and vegetables, along with tips on how to overcome each
Excuse No. 1: It's not convenient to eat fruits and vegetables.
"Out of sight, out of mind" is the key here. If fruits and
vegetables aren’t in front of us when we are eating or choosing what to eat, we
are less likely to eat them.
How to overcome this excuse:
- Keep ready-to-eat fruit out where you can see it. Keep whole fruit
and dried fruit sitting on your kitchen counter. Put cut fruit and 100% juice
front and center in your refrigerator so you see it when you open the
- Go places where you're reminded to eat fruits and vegetables. If you
go to restaurants that feature vegetarian dishes or cafes that serve awesome
fruit smoothies or fruit salads, you'll likely be inspired to eat fruits and
Excuse No. 2: I don't like fruits and vegetables.
Some people say they don't eat enough fruits and vegetables because they
simply aren’t interested. It’s more fun to eat french fries or nachos.
Kristi Thaete, MS, RD, a clinical dietitian for Overland Park Regional
Medical Center in Kansas, says her clients often anticipate that vegetables
will be bland or taste bad.
How to overcome this excuse:
- Get out of a fruit and vegetable rut and try new options. No one
likes the same fruit or vegetables day in and day out
- Add fruits and vegetables to foods you like. Add fruit to yogurt,
oatmeal, pancakes, French toast, cottage cheese, etc. Add vegetables to chili,
stew, casseroles, pasta, pasta salad, omelets, pizza, and so on. You can also
dip raw veggies in your favorite light salad dressing.
- Serve a green salad with dinner. This is standard practice in many
cultures. Why not do it a few times a week? Make it fun by changing the
embellishments (say, from mandarin oranges and pecans to cucumber and avocado)
and the types of dressing you use (from light raspberry vinaigrette to light
- Buy or make fruit salad often. No one can resist a beautiful fresh
fruit salad. There’s something very appetizing about an assortment of fruit in
different shapes, colors, and flavors, all tossed together.