BEANSEat dry beans, peas and lentils!

YOUR

NATIONAL NUTRITION WEEK 2016:

LOVE

a s s o c i a t i o n

f o r d i e t e t i c si n s o u t h a f r i c a

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)

legumes andWhat are

pulses?

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

01

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

• 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

04Tips on including dry beans, split-peas, lentils and soya into an eating plan

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

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.

displayPulse

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 handleClick here for more info: www.nutritionweek.co.za

Get a few clear/glass jars.

You can get these glass jars

at most supermarkets.

STEP

1 Get a variety of dried

pulses e.g. kidney

beans, cannellini beans,

lentils, chickpeas, split

peas. Try get a variety

of colours for interest.

STEP

2

Tip: use a piece of A4 paper as a funnel to make this process easier

STEP3Open your jars

STEP4Pour your

pulse into

a bowl

STEP5Fill each jar

with your

choice of pulse

For more info on pulses go to

http://iyp2016.org/

STEP6Close the lid

STEP7Repeat for the

other pulses you

have chosen

STEP 8Display these in your office/ practice and use them to educate your patients about pulses

Brought to you by the ADSA Gauteng South Committee:

Kezia Kent

Monique Piderit

Chantal Walsh

Abby Courtenay

Nicola Walters

Toni Brien

Gaby Burbaitzky

Graphics & layout: Ottography Designs

Alesha Ottolishotto@gmail.com

Veggie Burger

Click here

Recipe

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

Twitter Talk:a s s o c i a t i o n

f o r d i e t e t i c si n s o u t h a f r i c a

adsagautengsouth@gmail.com