I am sure you have all heard the recent statistic that 74.6 per cent of our population is overweight or obese.

That has major implications when it comes to the risk of disease, quality of life and the viability of health insurance benefits.

Although using body mass index (BMI) as a yardstick is not 100 per cent reliable — for example, people with a high ratio of heavy muscle mass can be incorrectly classified as obese — it is still a huge concern.

There simply are not enough heavy but ultra-fit people in Bermuda to change this percentage significantly.

However, as important as weight is, I do think that focusing on this takes us away from the real issue — the behaviours that lead to weight gain or, importantly, sometimes do not.

If we focus only on weight, we risk “fat-shaming” and ignoring another worrying demographic — those who are slim, but eat badly.

Bodies come in all shapes and sizes. Weight gain is just one manifestation of an unhealthy diet. But we have to remember that some people eat well and are still heavy, and some people eat badly, but are still slim.

Given that slim people who eat badly also have an elevated risk of heart disease, diabetes and some cancers, what does this teach us? That behaviour is important.

What was more shocking to me was the result showing that 81.9 per cent of us eat fewer than our recommended five servings of fruit and veg.

Health trends may come and go but this one has stood the test of time, with science consistently showing us a correlation between greater intake of fruit and veg and lower incidence of weight problems and chronic disease.

From a vanity perspective, let us not forget the anti-ageing benefits of all those antioxidants.

After reading the results I posted on Facebook asking for opinions on why people in Bermuda are not eating their five-a-day.

Given that most of us know it is a good idea, what is stopping us from following this basic guideline?

Here is a summary of the opinions I received:

• Fruit and veg are too expensive in Bermuda;

• Fresh produce does not taste as good here and is often mouldy or past its best;

• People miss the farm shops and produce offered overseas, so skip the less attractive options;

• Families have a hard time getting children to eat vegetables and end up seeking the path of least resistance. Parents do not like nagging or wasting food;

• When the whole family is not on board, it is easy to get tempted by the less healthy options that others are eating;

• Junk is easier and more accessible;

• There is not enough education about nutrition on the Island.

Based on those opinions, I have put together some thoughts and tips.

If you or your family members are not eating at least five-a-day, please read and share.

We are lucky enough to live on a tiny, beautiful island in the middle of an ocean.

But paradise comes with some problems and getting fresh produce to and fro the Island is one of them.

Much of our fruit and veg is not as market-fresh as a stall in Boston or the south of France. It also means that you will pay through the nose for a box of berries.

It is annoying. But diabetes and heart disease are worse than annoying. As is losing an increasing percentage of your paycheque to rising health insurance premiums.

This means we have to prioritise differently here. If you have enough money for pedicures, holidays or an above-average car, you have enough money for fruit and veg.

I know that comparatively it is more expensive, but you can afford it if you choose to.

Despite our relative wealth, I do not want to be flippant about the number of people in Bermuda who have such severe financial concerns that their choice is limited significantly.

For many, paying $12 for a box of strawberries is not going to happen. Not to mention a $5 yellow pepper or a $4 peach.

I have lots of tips for how to help make fruit and vegetables more affordable for everyone.

I cannot ignore this though. At the food bank adjacent to my daughter’s nursery school, I see the line-up every week.

Often, I see people in the line eating chips or drinking soda. Water is free and an apple is cheaper, so what is going on?

I am not suggesting for a second that anyone withholds support, but this is illustrative of a wider problem, is it not?

Junk is addictive and unless we make it significantly more expensive with a junk tax, many people, rich and poor alike, are going to consistently make bad choices.

If we look back at history, we know that the prohibition of alcohol did not work, but we do know that raising the cost of cigarettes significantly impacted smoking rates, along with social laws, warning labels and education.

The concept of a junk food tax gets a mixed reaction, but I would love to find a way to make it work.

What if we taxed sugar, sugary drinks, chips and candy and used the money to subsidise fruit and vegetables?

What if grocery stores scrapped Wednesday discounts as we know them and provided a 5 per cent discount for fruit and vegetables instead?

What if the government provided a means-tested discount card for fruit and veg using the money raised from junk food tax?

Is it really impossible?

I understand that people avoid fruits and vegetables because they do not taste as good as those overseas. There is nothing quite like the juice of an amazing nectarine running down your arm!

Biting into something tasteless and fuzzy is disappointing, especially if it was expensive.

I have tips (see below) on how to avoid this, but give some thought to the fact that not buying fruit and veg because it is not as good is a little like cutting off your nose to spite your face.

Given the health benefits of the nutrients you get and the junk you replace, sometimes the produce just needs to be good enough.

Tips on how to get your five-a-day:

• Tinned veg counts but try to avoid brands with added salt.

Frozen is a better option than tinned, with a better nutrient retention, and you can preserve the nutrients even more by steaming frozen veg rather than boiling it — for example, boiling broccoli for longer than five minutes can deplete the nutrient content by up to 70 per cent.

• Rather than boiling, you can add frozen vegetables directly to the pan when you are making stews, curries, bolognaise, an omelette or a frittata.

Adding fresh or frozen vegetables to meals helps to stretch the cost of meat and poultry.

• Frozen berries are much more economical than fresh and you skip the mould problem. They can be defrosted overnight and added to cereals or plain yoghurt, or add frozen berries to a small smoothie.

• Before you buy fresh berries, open the box to check for mould in the middle.

If you discover a tiny bit of mould at home when it is too late, try rinsing in a solution of water and vinegar (50/50) to remove the mould. Rinse well with water and dry well or eat immediately.

• Wet, compact fruit will go off more quickly than dry, loosely stored fruit.

Tip compact boxes of berries into larger boxes and rinse as you eat them, rather than all at once.

Avoid the temptation to stuff your veggie drawer full. Allow everything room to breathe.

• If you are tempted to buy some nectarines, peaches or other fruit that does not travel so well, buy just one first. Taste it and see if it’s worth buying more.

It is better to go back than be stuck at home with a whole bag of inedible fruit.

• If you do have fruit that is past its best or did not travel well, try making a fruit sauce instead.

Wash and chop the fruit and then simmer it in a little water over a medium heat. Add vanilla, cinnamon or any other spice you like and wait until the fruit has softened.

For the superfoodies among you, add chia seed for an extra burst of omega three and fibre. This goes really well with plain yoghurt or ice cream instead of syrup or chocolate sauce.

• If you do not like steamed vegetables, try roasting instead. Roasting brings out the natural sweetness and adds a depth of flavour to cauliflower, pumpkin and butternut squash. Roasting tomatoes, onions, peppers and zucchini is tasty, too. Use your spices to liven things up.

• Again, if you do not like plain, steamed vegetables, try including them in dishes with sauce or extra flavour — for example, in a stir-fry, curry, stew or pasta dish.

• Visit your local farms and farmers’ markets for the best tasting local produce.

This supports our local economy and produce always tastes better when recently harvested. I will post some information on the Facebook page.

• If your children are really reluctant fruit and veg eaters, come along to my Natural Kids nutrition seminars for lots of expert tips and sneaky recipes.

These will start again in September and we have financial assistance for those who need it from the wonderful folks at People’s Pharmacy.

While you wait, you have got to set a good example. You cannot expect your children to eat veg if they do not see you doing this. Help is also available from the Bermuda Government’s dietitians, so contact the Department of Health for assistance.

• If your house is well stocked with other options, it is harder to make a healthier choice.

Keep plenty of fruit and veg available — try keeping veggie sticks and a healthy dip such as hummus or guacamole in the fridge.

Get rid of the cookies and chips. It is easier to say “we don’t have any” than “you can’t have any”.

• The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION is the managing director of Natural Ltd and a fully qualified nutritional therapist trained by the Institute for Optimum Nutrition in the UK. Please note that she is not a registered dietitian. For details, please go to www.natural.bm or call 236-7511. Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda