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Eat pulse & Be good

Pulses-very good for health

We know they are good for us but which are the healthiest options? Here we rank some popular choices............

Pulses are low in fat, give us useful amounts of vegetable protein and contain soluble fibre, which helps to reduce cholesterol and appears to slow digestion helping to keep us feeling full. Dried pulses need to be soaked and thoroughly cooked before eating. Canned versions (in water with no added salt) make a convenient and nutritious alternative.
1 Soya beans
141 calories per 100g, 6g fibre
The best pulse for isoflavones, a type of plant oestrogen thought to be good for bone strength. Eating 25g of soya protein a day (220g of soya beans) seems to help to lower cholesterol by up to 10 per cent. Throw frozen soya beans into stir fries.
2 Chickpeas
121 calories per 100g, 5g fibre
Chickpeas give us saponins, a group of super-nutrients that act as antioxidants. Saponins appear to block the development of cancer cells and help to lower blood cholesterol. Good in stews and for making hoummos.
3 Peas
69 calories per 100g, 5g fibre
Unusually for a pulse, peas give us good amounts of vitamin C, with 100g of boiled frozen peas providing 12mg, a quarter of our daily target. This helps the 1.6mg of iron in the peas to be absorbed. Great added to risottos and pasta dishes.
4 Lentils
105 calories per 100g, 3g fibre
They provide plant oestrogens in the form of small amounts of isoflavones and larger amounts of lignans. The lignans appear to mimic the effects of isoflavones but to a lesser extent. Ideal in stews and for making dahl.
5 Red kidney beans
103 calories per 100g, 8g fibre
Red kidney beans give us the B vitamin folate, which is needed for healthy nerves and to lower raised homocysteine, which can otherwise block arteries. They also provide the energy-boosting mineral iron. Excellent for making chilli con carne.

so we should maintain keep eating these types of pulses for healthy life style that also makes good health....

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healthy lunch

A nutritious lunch will help children and adults maintain energy levels and concentration through the afternoon.

Make your own lunch

If lunch is dictated by what's available - whether a sandwich bar, petrol station, corner shop or fast-food outlet - then choosing to make your own meal provides a nutritious and healthy alternative, and saves money.

Lunchboxes don't need to contain just a soggy sandwich and a packet of crisps. Ensuring the meal contains fruit and/or vegetables, a good helping of starchy carbohydrates and some dairy products will result in a nutritionally balanced lunch.

Healthy options

Avoid boredom setting in with some alternatives to sandwiches.

• Try soup - a flask of warm vegetable soup can provide a portion of your five-a-day and boost fibre intake. Homemade versions can be tailored to personal taste, but shop-bought ones are fine, too (check the label to avoid those with a high salt content).
• Rice, noodles, lentils, couscous, bulghur wheat and pasta can form the basis of salads, accompanied by chopped vegetables, fruit, seeds and nuts to boost vitamin and mineral intake. You can also add protein such as chicken, tuna, prawns and soya.
• Leftovers from your meal the night before, such as homemade pizza, omelette or quiche, can all be eaten cold the next day, accompanied by a green salad.
• Use different varieties of bread throughout the week, such as wholemeal, granary, oat-topped, seed-based, ciabatta, rye, bagels, wraps, pitta, baguettes and rolls. Choose wholemeal varieties for maximum nutrients (such as fibre, B vitamins, vitamin E and magnesium).

Accompaniments

Fill out your lunchbox with the following:

• Fruit – include fruit such as apples, grapes, plums and berries. Chopped fruit, fruit salad or dried fruit such as apricots, raisins and dates can be easily handled and eaten by children. A fruit smoothie is also a healthy option.
• Vegetables - chopped vegetables such as carrot, celery and cucumber can be included with dips such as hummus to provide a nutritious snack. Cherry tomatoes, sliced peppers, baby corn and sugar snap peas are great for adding colour and are easy for young children to eat.
• Desserts - fruit can be added to low-sugar jelly, or mixed in with natural yoghurt for a tasty dessert. Yoghurt drinks or small pots of custard or rice pudding can top up calcium intake and provide an alternative to more sugary or fatty options. If you like cakes and biscuits, try varieties such as hot-cross buns, scones and malt loaf. Include your favourite cake once in a while, but keep the portion small.
• Variety is key to keeping lunchboxes appetising and appealing. Sandwich fillings can be packed with salad to add colour and nutrients, and accompanied by low-fat nutritious options such as lean meat, fish, egg and low-fat cheese.
• Adding a treat every now and then is fine - try fun-size chocolate bars, snack-sized packets of biscuits and sweets to keep portions small and the calorie, fat and sugar content low.
• Drinks - use tap water, or mix it with low-sugar squash or some fruit juice to add flavour. Unsweetened fruit juice and smoothies count towards one of your five a day, but avoid too many sugary drinks which can add lots of extra calories. Milk-based drinks, without added sugar, are a healthier option for teeth than sugary alternatives.

This article was written by the MRC Human Nutrition Research and published in August 2008.