Often made up of sausage rolls, sliced meats and cheeses, a spread of ‘picky bits’ is usually packed with calories and saturated fats.
But a leading dietitian has revealed that many finger-food favourites can be a tasty way for people to reach the recommended five portions of fruit and vegetables per day.
Britons are encouraged to eat at least five portions – around 400g – of fruit and vegetables daily to reduce their risk of heart disease, stroke and some cancers.
And according to experts at the British Heart Foundation (BHF), popular items such as hummus and falafel can make reaching that target both easy and delicious, as well as providing their heart health with a boost.
Dell Stanford, senior dietitian at the BHF, said ‘summer picnics are a good reminder that your five-a day can include more than the obvious choices’.
The experts say that just three heaped tablespoons of hummus could count as one of the five-a-day because the creamy dish is made from chickpeas, which are a type of pulse.
Pulses are the dry, edible seeds of legumes – the family name for beans, lentils and peas – and are a source of protein and fibre.
But as they do not provide the same mix of vitamins and minerals as fruit and vegetables, the experts stress that they can only count as one portion of your five-a-day – no matter how much is consumed.
Experts from the British Heart Foundation say hummus and falafel can contribute towards the target of five-a-day
Hummus is often served with carrot, cucumber or radish sticks, however, meaning just an 80g serving of vegetables alongside the dish can contribute another portion.
The BHF also recommends making the hummus – which, alongside chickpeas, consists of tahini, lemon juice, garlic and olive oil – from scratch.
That’s because shop-bought versions may be full of additives such as salt, which can lead to high blood pressure.
Falafel is another heart-healthy option, the experts say, but only if it is baked rather than fried.
Like hummus, the Middle Eastern staple is made from chickpeas, but frying may increase its fat content – making it a less heart-healthy choice.
Dips – often the centrepiece of a ‘picky bits’ spread – can also play an important role.
Salsa and other tomato-based dips containing peppers, onions, avocado and sweetcorn are all recommended.
But like hummus, the BHF warns that shoppers must be eagle-eyed when checking the labels as some supermarket salsas contain more salt and sugar than homemade versions, while also containing fewer vegetables.
High sugar intake can lead to a range of serious health problems, such as heart disease and type 2 diabetes.
Sun-dried tomatoes are another effective way to reach one of the five-a-day, the experts add.
Eating just four counts towards the target because removing the water – which makes up the majority of a normal tomato – concentrates both their flavour and nutrients.
As will be familiar to Mediterranean food enthusiasts, sun-dried tomatoes can easily be added to salads, pasta or couscous – making them an easy way to end up on a ‘picky bits’ spread.
Elsewhere, tzatziki – a Greek yoghurt dip made with cucumber, garlic, olive oil, lemon juice and herbs – can also contribute towards the daily target.
Sun-dried tomatoes are another effective way to reach five-a-day, the BHF experts say
As a typical serving contains less than 80g of vegetables, the BHF recommends also pairing it with peppers or carrots.
Snack pots of beans, including edamame, cannellini and butter beans, can be added to the picnic shopping basket, too, they say.
As with chickpeas, these can only contribute one of the five-a-day regardless of how much is eaten, so serving them with chopped tomatoes or sweetcorn is recommended.
This adds another portion, while increasing fibre intake – an important nutrient which supports gut health and may help reduce the risk of bowel cancer.
Olives even make the list, too.
But it would take around 30 of the salty, green snacks to meet the recommended five a day – considerably more than a person would typically eat in one sitting.
Instead, the BHF recommends serving a small handful alongside vegetables such as salad leaves and peppers.
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 vegetables 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 hummus, 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.’
