IT’S ALL IN THE
TASTE BUDS...

Some people programmed to like either fruits or veggies
People may inherit a sense of taste that affects their desire to eat a lot of vegetables and fruits. Studies show that some people’s taste and lifestyle preferences make vegetable or fruit consumption easier. By being aware of your preferences, you can find ways to increase the number of these foods you have each day until you meet health recommendations.
One recent study classified people as vegetable lovers, fruit lovers, lovers of both kinds of foods, or lovers of neither. According to the study, fruit lovers like sweeter foods and eat dessert more often than vegetable lovers. They may also prefer foods that require less time or effort to prepare.

Vegetable lovers, on the other hand, eat spicy foods more often and enjoy bitter or savory flavors, including tannic red wine. They report trying new recipes more often, hosting more dinner parties and cooking more nutritious meals than fruit lovers.

Take your pick
Because of the differences between these groups, the researchers of this study suggest that people try to meet the goal of five to ten daily servings of vegetables or fruits within their preferences.

Fruit lovers could always choose fruits for desserts and snacks. They could also incorporate fruits into their meals in many ways without much preparation.

Vegetable lovers, in contrast, could make even greater use of spices and new recipes to eat more vegetables. For example, they could learn how to prepare a variety of ethnic dishes.

Vegetables and fruits can contain many of the same vitamins and minerals. Vitamin C can come from kiwi, orange, sweet pepper or cauliflower. Beta-carotene is found in cantaloupe, apricot, winter squash or spinach. Both vegetables and fruits can also be good sources of potassium, magnesium and to some extent, folate.

However, vegetables and fruits are nutritionally different, and everyone should eat both. Some important phytochemicals are found mainly in vegetables. For instance, the primary source of isoflavones is soybeans. In addition, anti-cancer indoles and isothiocyanates only come from cruciferous vegetables, like broccoli, cauliflower, bok choy and watercress.

Why you may not like broccoli
Inherited taste preferences may explain why individuals differ in their enjoyment of super-healthy cruciferous vegetables. In one taste test, researchers tried to see how well people could detect a substance known as PROP in solutions of various strengths. Some people couldn’t taste it, some people tasted it at moderate concentrations and others had a bitter taste from highly diluted solutions. People who were most often able to taste PROP tended to dislike eating vegetables. A dislike for cruciferous vegetables was especially related to an ability to detect PROP.

Studies suggest that PROP tasters make about 75 percent of the population, so taste preferences may be a significant barrier to meeting nutrition recommendations for many people. Fortunately food preparation methods can decrease a perception of bitterness.

Fat makes food taste less bitter. People who are sensitive to the bitter tastes in cruciferous vegetables might enjoy them better when they’re stir-fried or sautéed in a little olive oil, rather than steamed. A salty, sweet or sour flavor can also reduce a bitter taste. So try broccoli and other vegetables of the same family with a dash of lite soy sauce or a sprinkle of Parmesan cheese. Glaze them with a little honey, syrup or marmalade. Or sprinkle them with lemon juice or mild-flavored vinegar.

If you use a small amount of these flavorings, your sugar and salt consumption will rise only moderately. Since the flavor of greens and cruciferous vegetables intensifies as they cook, avoid overcooking these vegetables. Not only will they taste better, they’ll also be more nutritious.

Vitamin D is a fat-soluble vitamin, which means it can be dissolved in fat and is carried through the body by fat and stored in fat tissue. Getting too much can be harmful. Vitamin D can be produced in the body, as well as obtained from the diet.

The most reliable source of vitamin D, in the U.S. diet, is fortified milk. All milk sold in the U.S. is fortified with vitamin D. Vitamin D is also present in cheese, butter, margarine, cream, some soy milks, eggs, liver, fish such as sardines and salmon, cod liver oil, and fortified cereals.

Vitamin D is called “the sunshine vitamin”; this is because the body can make vitamin D after sunlight, or ultraviolet light, hits the skin. Ten to 15 minutes of sun exposure 3 times a week is all the body needs. Older people are less efficient with this conversion.

Vitamin D helps build strong and healthy bones and teeth. It does this by helping the body to absorb the minerals calcium and phosphorous and to deposit them in bones and teeth. If the body does not get enough vitamin D and calcium, a person is at higher risk for bone mass loss, which is known as osteoporosis. Low levels of vitamin D also increases the risk of bone softening, known as osteomalacia, in older adults. Children who do not get enough vitamin D over a long period may develop rickets, which is defective bone growth. Fortifying milk with vitamin D has made rickets extremely rare in the U.S.

A common measurement for vitamin D is International Units, known as IU. The RDA, in IUs, for vitamin D for adults is 200IU per day; for children, it is 400IU per day; and for pregnant and lactating women, it is 400IU. In 1997, the recommendations were revised for vitamin D, doubling the amount for adults over age 50, going up to 400IU or 10mcg daily. People over age 70 need 600IU or 15mcg per day. No one should have more than 2000IU or 50mcg per day of vitamin D.

Because vitamin D dissolves in fat, it can build up in the fat tissues of the body. This can pose a problem for people taking high doses of vitamin D. While it is almost impossible to get too much vitamin D from foods or sunlight, it is easy to get too much from supplements. High doses of vitamin D can be toxic and cause kidney stones or damage, weak muscles, weak bones and excessive bleeding

INGREDIENTS:
1 1/2 lbs redskin potatoes cut into chunks
2 Tbsp extra virgin olive oil
8 cloves garlic, thinly sliced
4 tsp dried rosemary
4 tsp dried thyme
2 tsp kosher salt
1 bunch fresh asparagus, trimmed and cut into 1-inch pieces
Ground black pepper to taste

TO MAKE:
1. Preheat oven to 425°
2. In a large baking dish, toss the red potatoes with 1/2 the olive oil, garlic, rosemary, thyme, and 1/2 the kosher salt. Cover with aluminum foil.
3. Bake 20 minutes in the preheated oven.
4. Mix in the asparagus, remaining olive oil, and remaining salt. Cover, and continue cooking 15 minutes, or until the potatoes are tender. Increase oven temperature to 450°
5. Remove foil, and continue cooking 5 to 10 minutes, until potatoes are lightly browned. Season with pepper and serve. Serves 6.

Nutrition Info Per Serving: Calories 153; Total Fat 5.2g; Chol 0mg; Sodium 638mg; Total Carbs 24g; Dietary Fiber 4g; Protein 4.2g