Some ‘picky bits’ sides and dips will boost your healthy food intake
Tucking into “picky bits” on a summer picnic can count towards people’s five-a-day, health experts have said. Favourites such as houmous, falafel and tzatziki can all help people hit the daily health target, according to the British Heart Foundation (BHF).
Recommendations from the World Health Organisation (WHO) are for people to eat at least 400g of fruit and vegetables every day to lower the risk of heart disease, stroke and some cancers. Picky bits containing foods such as chickpeas, beans and tomatoes can often be overlooked but do count, the BHF said.
For example, around four sundried tomatoes make up one portion of the five‑a‑day target and can be easily added to salads, pastas and couscous. Meanwhile, around three heaped tablespoons of houmous count as one of the five-a-day because it is made from chickpeas.
People are urged to remember that beans and chickpeas can only count once towards the target because they do not provide the same range of vitamins and minerals as fruit and vegetables. But pairing houmous with 80g per person of sliced vegetables such as carrots, cucumber or radish, adds up to another portion.
Elsewhere, tzatziki is made with cucumber and also counts towards one portion, and is boosted more if served alongside cucumber sticks, pepper strips or carrot batons for dipping. A snack pot with around three heaped tablespoons of beans, such as edamame, cannellini or butter beans, can also count towards the five-a-day, though beans do only count once.
Falafel is usually made from chickpeas and can also count towards the one portion of beans and pulses, while baking rather than frying falafel makes it even healthier. The BHF said homemade salsa including things like tomatoes, peppers, onions, avocado and sweetcorn also counts towards the five-a-day target.
People are urged to check the labels of shop-bought salsa, however, which can be lower in vegetables while being high in salt or sugar. Elsewhere, around 30 olives make up a portion of fruit and vegetables but can be salty, the BHF says.
People are advised to eat fewer than 30 in a sitting but pair them with other fresh vegetables to make up one portion. Dell Stanford, senior dietitian at the BHF, said: “Aiming to eat five portions of fruit and vegetables a day can help to support heart health, but we know many people find it difficult to achieve.
“Summer picnics are a good reminder that your five-a-day can include more than the obvious choices, with beans, pulses and vegetable dips all helping you get closer to the daily target. In fact, a spread of picky bits can be a simple way to add extra fruit and vegetables to your day, especially when it includes options like houmous, falafel, salsa, cucumber sticks or other veg-based dips.
“Filling a picnic basket with these options is a fun, sociable way to help look after your heart.”
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