NATIONAL NUTRITION WEEK 2016: LOVE YOUR BEANS Eat dry beans, peas and lentils! association for dietetics in south africa
legumes and What are pulses? Pulses are part of the legume family. Legumes green beans peas peanuts dry beans (soya beans, kidney beans, black beans, split-peas, chickpeas and lentils)
01 Benefits of dry beans, peas and lentils Help prevent diseases such as heart disease, cancer, high blood pressure and diabetes and can help with weight loss Rich in fibre and can improve digestion, assist with reducing blood sugar spikes after meals and can improve colon health and lower blood cholesterol Good source of vitamins (thiamine, riboflavin, niacin and folate) Good source of minerals (calcium, copper, iron, magnesium, phosphorus, potassium and zinc) They are a source of non-haeme iron and is used well by the body They are a good source of plant protein which is low in fat and naturally free of cholesterol An economical source of protein Department of Health (DOH) and National Nutrition Week (NNW) Partners. 2016. Concept Note and Key Messages for National Nutrition Week 2016: Love your beans eat dry beans, peas and lentils! Available at: www.nutritionweek.co.za
How often should we eat dry beans, peas, lentils and soya? According to SA Guidelines for Healthy Eating: 4 times a week If you do not eat meat, fish, chicken, eggs or milk, you should eat dry beans, split-peas, lentils or soya every day as part of a healthy eating plan that includes starchy foods and plenty of vegetables and fruit. Serving Size 1 /2 cup of cooked or canned dry beans, peas or lentils 3 tablespoons (45 ml) dry soya mince These amounts can be doubled if you are not eating meat, fish, chicken, eggs or milk in a meal or if you are a vegetarian. Department of Health (DOH) and National Nutrition Week (NNW) Partners. 2016. Concept Note and Key Messages for National Nutrition Week 2016: Love your beans eat dry beans, peas and lentils! Available at: www.nutritionweek.co.za
04 Tips on including dry beans, split-peas, lentils and soya into an eating plan Pulses and soya can be gradually phased into a person s eating plan in order to become more familiar with these foods When dry beans, split peas or lentils are combined with a wholegrains, nuts or seeds, the proteins from the two foods complement each other and make a better quality protein Use soya mince and dry beans to make mincemeat and mince stews go further Include beans, peas and lentils in soups, stews, mince, pasta dishes or rice dishes Keep a variety of canned legumes for a quick meal or side dish Consider adding one meatless (vegetarian) meal per week, for instance Meatless Mondays Change your favourite recipe by replacing half the meat with legumes Try a new recipe for dry beans, peas, lentils or soya each week Try a bean or lentil dish when eating out instead of a meat dish Experiment with recipes such as lentil soup, chili, bean salad, etc. Try hummus, or other bean dips, with fresh cut vegetables for a healthy snack Try beans in a salad. For instance, mix different kinds of dry beans to make a bean salad Department of Health (DOH) and National Nutrition Week (NNW) Partners. 2016. Concept Note and Key Messages for National Nutrition Week 2016: Love your beans eat dry beans, peas and lentils! Available at: www.nutritionweek.co.za
Pulse display Step by step guide It s the international year of pulses. It is also National Nutrition Week from 9-15 October and the theme is Love your beans - Eat dry beans, peas and lentils! The ADSA Gauteng South team has come up with a fun idea to educate your patients about pulses: a pulse display for your practice. Follow the steps on the next page to make your own. We also invite ADSA Gauteng South members to take part in the Twitter Talk: Wednesday 12 October, from 13:00-14:00 https://twitter.com/adsa_rd Managed by the national @ADSA_RD handle Click here for more info: www.nutritionweek.co.za
STEP Get a few clear/glass jars. You can get these glass jars at most supermarkets. 1 Get STEP a variety of dried pulses e.g. kidney beans, cannellini beans, lentils, chickpeas, split peas. Try get a variety of colours for interest. 2
STEP Open your jars3 STEP Pour your pulse into a bowl 4 STEP 5 Fill each jar with your choice of pulse Tip: use a piece of A4 paper as a funnel to make this process easier
STEP Close the lid 6 STEP 7 Repeat for the other pulses you have chosen STEP Display these in your office/ practice and use them to educate your patients about pulses 8 For more info on pulses go to http://iyp2016.org/
Brought to you by the ADSA Gauteng South Committee: Kezia Kent Monique Piderit Chantal Walsh Abby Courtenay Nicola Walters Toni Brien Gaby Burbaitzky association for dietetics in south africa adsagautengsouth@gmail.com Veggie Burger Recipe Click here Twitter Talk: We invite ADSA Gauteng South members to take part in the Twitter Talk: Wednesday 12 October from 13:00-14:00 Managed by the national @ADSA_RD handle https://twitter.com/adsa_rd Click here to find more info: www.nutritionweek.co.za Graphics & layout: Ottography Designs Alesha Otto lishotto@gmail.com