Health experts from the British Heart Foundation (BHF) have said that tucking into “picky bits” such as houmous, falafel, and tzatziki on a summer picnic can count towards people’s five-a-day target.
The World Health Organisation recommends eating at least 400g of fruit and vegetables daily to lower the risk of heart disease, stroke, and some cancers. The BHF noted that picky bits containing chickpeas, beans, and tomatoes are often overlooked but do count.
How Picky Bits Add Up
Around four sundried tomatoes make up one portion and can be added to salads, pastas, and couscous. Approximately three heaped tablespoons of houmous count as one of the five-a-day because it is made from chickpeas.
People are reminded that beans and chickpeas can only count once towards the target as they do not provide the same range of vitamins and minerals as fruit and vegetables. However, pairing houmous with 80g per person of sliced vegetables like carrots, cucumber, or radish adds another portion.
Other Options
Tzatziki, made with cucumber, also counts as one portion and is boosted when served with 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 count towards the five-a-day, though beans only count once.
Falafel, usually made from chickpeas, can count towards the one portion of beans and pulses, and baking rather than frying makes it healthier. Homemade salsa including tomatoes, peppers, onions, avocado, and sweetcorn also counts towards the target. The BHF advises checking labels on shop-bought salsa, which may be lower in vegetables and high in salt or sugar.
Around 30 olives make up a portion of fruit and vegetables but can be salty. People are advised to eat fewer than 30 in a sitting and pair them with other fresh vegetables to make up one portion.
Expert Comment
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.”
