A leading dietitian has outlined how popular 'picky bits,' often found at gatherings, can be incorporated to meet the recommended daily intake of fruits and vegetables. While many party spreads traditionally consist of high-calorie, high-fat items like sausage rolls and processed meats, experts from the British Heart Foundation (BHF) suggest that options like hummus and falafel can contribute to the goal of consuming at least five portions of fruits and vegetables daily.
These five portions, approximately 400g, are recommended to reduce the risk of serious health conditions including heart disease, stroke, and certain cancers. Dell Stanford, a senior dietitian at the BHF, noted that summer picnics serve as a good reminder that the five-a-day target can be met with more than just the usual fruit and vegetable choices.
Three heaped tablespoons of hummus, made from chickpeas, can count as one portion. Chickpeas, as a type of pulse, offer protein and fiber. However, the BHF emphasizes that pulses only count as one portion, regardless of the quantity consumed, as they do not provide the same range of vitamins and minerals as fruits and vegetables. Serving hummus with vegetable sticks, such as carrots, cucumber, or radishes, can add another portion if the vegetables amount to at least 80g.
The BHF advises making hummus from scratch, as store-bought versions may contain additives like salt, which can contribute to high blood pressure. Similarly, falafel is considered a heart-healthy choice, but only when baked rather than fried. The frying process can increase its fat content, making it a less beneficial option.
Dips can also play a significant role in reaching the five-a-day target. Tomato-based dips like salsa, incorporating ingredients such as peppers, onions, avocado, and sweetcorn, are recommended. However, consumers are cautioned to check labels on commercially prepared salsas, as they may contain more salt and sugar and fewer vegetables than homemade alternatives. High sugar intake is linked to health problems including heart disease and type 2 diabetes.
Sun-dried tomatoes are another effective way to contribute a portion, with four pieces counting towards the daily goal due to their concentrated flavor and nutrients after water removal. These can be easily added to salads, pasta, or couscous. Tzatziki, a Greek yogurt-based dip with cucumber, garlic, olive oil, lemon juice, and herbs, can also contribute, though the BHF recommends pairing it with additional vegetables like peppers or carrots to ensure a substantial serving.
Snack pots of beans, such as edamame, cannellini, and butter beans, are also suggested additions. Similar to chickpeas, beans count as one portion. Combining them with chopped tomatoes or sweetcorn can add another portion and increase fiber intake, which is beneficial for gut health and may reduce the risk of bowel cancer. Even olives can contribute, though it would take around 30 olives to meet a full portion, making them more suitable as a small addition alongside other vegetables.
Stanford stated that while aiming for five portions of fruit and vegetables daily supports heart health, many find it challenging. She reiterated that picnic spreads featuring options like hummus, falafel, salsa, and vegetable dips offer a simple and enjoyable method to increase fruit and vegetable consumption and support heart health.