Understanding the '5 a day' Rule for Lentils
Lentils are a nutritional powerhouse, offering a rich source of protein, dietary fibre, and essential minerals. For those looking to increase their plant-based intake, they are an excellent, low-cost option. The core of the '5 a day' rule is about eating a wide variety of fruit and vegetables to obtain a broad spectrum of nutrients. Because pulses, including lentils, have a distinct nutritional makeup, they are treated differently from other fruits and vegetables in the daily count.
Why Do Lentils Only Count Once?
Beans and pulses are particularly high in fibre and protein, yet they have a different balance of vitamins and minerals compared to the broader range of fruits and vegetables. To encourage people to consume a diverse mix of produce, health guidelines stipulate that pulses can only provide a single portion towards the '5 a day' target, regardless of whether you eat one type or several in a single day. For example, a curry containing both chickpeas and red lentils would still only count as one portion from the pulses category.
What is a Portion of Lentils?
A standard portion size for cooked lentils is approximately 80g, or three heaped tablespoons. This portion is sufficient to count as your single pulse serving for the day. You can include this portion in a variety of dishes, such as soups, stews, salads, or as a side dish. The portion size is consistent across different types of pulses, including kidney beans, haricot beans, and chickpeas.
How to Maximize Your 5 a Day with Lentils
While pulses only count once, they are an important part of a healthy diet and can be easily incorporated alongside other vegetables to increase your overall intake. A hearty vegetable soup containing a portion of lentils, carrots, and celery could count as three separate portions towards your daily total. The key is to add different vegetable varieties to your meals, not just rely on extra helpings of pulses.
- Add lentils to vegetable stews: Combine a serving of lentils with root vegetables like carrots and parsnips to count multiple portions in one meal.
- Make a mixed pulse and vegetable salad: Combine cooked lentils with a handful of spinach, chopped tomatoes, and cucumber for a refreshing and multi-portion meal.
- Include them in sauces: Add red lentils to a spaghetti bolognese or chilli con carne to bulk it up and add a portion of pulses alongside other vegetables like onions and tinned tomatoes.
Can you eat too many lentils?
While there is no harm in eating more than one portion of lentils in a day, and they offer numerous health benefits, it won't help you reach your '5 a day' target faster. The aim is variety. Relying too heavily on a single food group, even a healthy one, can lead to a less balanced diet. Lentils are a source of carbohydrates and protein, so they play a different dietary role than other vegetables that offer a unique combination of nutrients.
Other Surprising 5 a Day Foods
Beyond lentils, many other foods can contribute to your daily intake. For example, a small glass (150ml) of 100% fruit juice counts as one portion, though it is recommended to limit intake to one per day due to the concentrated sugar content. A heaped tablespoon of dried fruit also counts, but should be kept to mealtimes to minimise sugar exposure to teeth. Sweet potatoes, parsnips, and butternut squash also count, unlike regular white potatoes. The vegetables in dips like hummus or tomato salsa also contribute, though it’s important to watch for added salt and fat.
| Food Item | Counts Towards 5 a Day? | Portion Size | Important Rule |
|---|---|---|---|
| Lentils | Yes | 3 heaped tbsp (80g) cooked | Only counts once per day, regardless of amount. |
| Baked Beans | Yes | 3 heaped tbsp (80g) | Only counts once per day. Choose low-sugar, low-salt varieties. |
| Fruit Juice | Yes | 150ml | Only counts once per day. Best consumed with a meal. |
| Dried Fruit | Yes | 1 heaped tbsp (30g) | Only counts once per day. Best consumed with a meal. |
| Potatoes | No | N/A | Classed as a starchy food. |
| Sweet Potatoes | Yes | 1 large sweet potato or 1 cup mashed | Counts as a vegetable portion. |
| Hummus (Chickpeas) | Yes | Portions within a recipe | Chickpeas count as the single pulse portion. |
Conclusion: The Bottom Line on Lentils
Yes, lentils do count towards your 5 a day, offering a valuable and affordable source of fibre, protein, and other nutrients. However, it is essential to remember that all beans and pulses contribute a maximum of one portion to your daily total, no matter how many varieties you consume. The emphasis of the '5 a day' recommendation is on dietary diversity. By incorporating a single portion of lentils alongside a wide range of other colourful vegetables and fruits, you can effectively work towards and exceed the daily recommended intake for optimal health. Adding lentils to your meals is an easy and delicious way to make a solid contribution to your nutritional goals. For further information and recipe ideas, authoritative sources like the NHS website are excellent resources.
