Column: Try some fruits and veggies

Summer is here which means there are many options for fresh fruits and vegetables, many which are locally grown. It's easy to get into a rut when it comes to what we eat day in and day out. If you're not accustomed to snacking on fruits and vegetables and including them in meals, you might feel a bit leery of getting started.

A new study found that only about 1 in 10 Americans eats enough produce. According to the study, conducted by researchers with the Centers for Disease Control and Prevention, only 13 percent of Americans consumed the recommended 1.5-2 cups of fruit a day in 2013, and less than 9 percent consumed the recommended 2-3 cups of vegetables a day.

The report also provided a state-by-state analysis, and it showed Ohioans faring even worse, with only 11 percent eating enough fruit and 7 percent eating enough vegetables. The results are unfortunate, given that research shows over and over that eating plenty of produce provides protection against heart disease, diabetes, some types of cancer and other chronic illnesses.

An easy way to adopt eating new foods is to make them readily available. Buy some easy-to-consume produce such as baby carrots, apples, peaches, plums, bananas, or any "grab-and-go" fruit or vegetable, as well as bagged salads or microwaveable steam-in-the-bag frozen veggies that you enjoy eating. Store them in a place where you can easily see them to give yourself a visual reminder. Incorporate them into your dietary routine throughout the day. If you pack your lunch, include a piece of produce. If you normally grab a granola bar to eat on the way to work, take some grapes or berries instead.

Be sure to congratulate yourself at every step of the process: when you buy the produce, when you take it from the fridge, and when you eat it. Even a very simple internal "Good for you!" is helpful to ingrain a new healthy habit into your daily routine.

Here are a few ideas to include fruits and vegetables in your diet:

•Eat produce first. One study showed that serving produce first makes it more likely that people will put it on their plates than if it's served last.

•Incorporate fruits and vegetables into your regular dishes. Add grapes to chicken salad. Add a can of vegetables to your favorite soup.

•Build meals around fruits and vegetables instead of serving them on the side: Think stir fries, stuffed peppers and cauliflower casseroles.

You may find a new fruit or vegetable you like if you try some new ones. And you also may like a vegetable cooked, but not raw. So try some fruits and vegetables today.

Mary F. Longo is County Director and Extension Educator, 4-H Youth Development for Ohio State University Extension, Marion County.