Nourish Healthy Living
with Two Spoons of Sabra
Hummus a Day!
Wellness & Nutrition Information for Registered Dietitians
HEALTH PROFESSIONAL RESOURCE
The Challenge: People Don’t
Eat Enough Beans
VEGETABLE AND FRUIT INTAKE
9 out of 10 Americans don’t eat enough vegetables each
day1, including nutrient-rich beans. On average,
people eat about:
- One cup of vegetables each day1
- Half the recommended amount of beans per week,
or less than one cup2
Increased consumption of vegetables, including nutrient-rich
beans, as part of an overall healthy diet, is associated with
reduced risk of many chronic diseases3 and conditions.
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A Solution: 2 Spoons
of Sabra Hummus a Day
CONSIDER:
IF… hummus is mostly beans
AND… beans are a nutrient-rich vegetable
THEN… hummus is a vegetable to help fill the gap!
Focusing on vegetable favorites, like hummus,
can go a long way in boosting overall dietary goals.
- Research shows that people are more likely to continue to
eat vegetables if they like them.
- The bonus with well-liked beans? They are one of the most
nutrient-rich vegetables!
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The Scoop: Counting Hummus as a Bean
Two heaping spoonfuls of Sabra hummus counts as approximately ¼ cup of beans
which can easily and deliciously add up to meet weekly MyPlate bean recommendations.
MyPlate Recommendations
Recommended
Daily Vegetables3
Recommended
Weekly Legume
Children
2-8 years
1-1 ½ cups
½ cup
Girls
9-18 years
2-2 ½ cups
1-1 ½ cups
Boys
2 ½ -3 cups
1 ½-2 cups
Women
2 ½ cups
2 cups
1 ½ cups
1 cup
Men
3 cups
2 ½ cups
2 cups
1 ½ cups
9-18 years
19-50 years
51+ years
19-50 years
51+ years
(Beans and Peas)3
2 spoonfuls of
hummus a day
1¾ cup of beans
per week!
Visit ChooseMyPlate.gov for more tips to meet vegetable recommendations
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An Equation That Works:
Counting Hummus as a Bean
2 spoonfuls of
hummus
7 days a
week
1¾ cup of beans
per week!
Meets MyPlate
weekly bean
recommendations for
kids and most adults
HEALTH PROFESSIONAL RESOURCE
Hummus: A Wholesome Package of
Beans and Seeds
Traditional hummus is made with
wholesome ingredients, including:
- Chickpeas
- Tahini
- Oil, garlic and spices
Hummus pairs well with many good-for-you
foods such as vegetables, fruits and whole
grains, making it easier to meet Dietary
Guidelines recommendations.
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Hummus: Nutrition by the Spoonful
Packages plant protein
Supports heart health with unsaturated fats
Delivers fiber, a nutrient of concern
Boosts diet quality
Complements special dietary needs
Supports good health
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6
Hummus Transforms The Nutritional Benefits
of Everyday Meals and Snacks
Menu modeling shows how a simple switch of using hummus instead of sugary snacks or
high fat dips, spreads or toppings can add up to big gains.5
On average, swapping 1-2 tablespoons of
hummus in daily menus led to:
% INCREASE IN
% DECREASE IN
calories -6
sodium
added sugar
saturated fat
-12
-23
+5 protein
+8
+20
iron
fiber
-28
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Chickpeas and Hummus:
Boosting Diet Quality,
a First Step to Better Health
and Feeling Good
Research shows that eating hummus and chickpeas
is associated with6:
- Improved overall diet quality
- Better intakes of nutrients of concern including fiber and
potassium, as well as vitamins A, E, K and C; thiamin;
folate; and magnesium
- Lower body weight parameters, including Body Mass Index
(BMI) and waist circumference
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Adventures in Enjoying Hummus
SUBSTITUTE A HEAPING
SPOONFUL OF HUMMUS
FOR 1 OZ OF...
ADD TO
TO REDUCE
Fat by 8g
Ranch Dressing
Carrots
HEALTH PROFESSIONAL RESOURCE
Adventures in Enjoying Hummus
SUBSTITUTE A HEAPING
SPOONFUL OF HUMMUS
FOR 1 OZ OF...
ADD TO
TO REDUCE
Added Sugars
by 10g
Jelly
Bread
HEALTH PROFESSIONAL RESOURCE
Adventures in Enjoying Hummus
SUBSTITUTE A HEAPING
SPOONFUL OF HUMMUS
FOR 1 OZ OF...
ADD TO
TO REDUCE
Fat by 15g
Mayonnaise
Sandwich
HEALTH PROFESSIONAL RESOURCE
Adventures in Enjoying Hummus
SUBSTITUTE A HEAPING
SPOONFUL OF HUMMUS
FOR 1 OZ OF...
ADD TO
TO REDUCE
Fat by 18g
Butter
Mashed Potatoes
HEALTH PROFESSIONAL RESOURCE
Adventures in Enjoying Hummus
SUBSTITUTE A HEAPING
SPOONFUL OF HUMMUS
FOR 1 OZ OF...
ADD TO
TO REDUCE
Fat by 5g
Cheese
Cheese Burger
HEALTH PROFESSIONAL RESOURCE
Adventures in Enjoying Hummus
SUBSTITUTE A HEAPING SPOONFUL OF
HUMMUS FOR 1 OZ OF...
ADD TO
TO REDUCE
Fat by 8g
Ranch Dressing
Jelly
Carrots
Bread
Added Sugars
by 10g
Fat by 15g
Mayonnaise
Sandwich
Fat by 18g
Butter
Mashed Potatoes
Fat by 5g
Cheese
Cheese Burger
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Sabra Hummus Recipes, Resources and Tips
Sabra.com/Wellness-Nutrition
E-newsletter
Toolkit
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References
1. Centers for Disease Control and Prevention. National Center for Health Statistics. National Health and Nutrition
Examination Survey Questionnaire. US Department of Health and Human Services, Centers for Disease Control and
Prevention. 2007-2010.
2. Usual Intake of Beans and Peas (Legumes). National Cancer Institute Web Site.
http://appliedresearch.cancer.gov/diet/usualintakes/pop/2007-10/table_a16.html. Updated April 2, 2014.
Accessed December 17, 2014.
3. US Department of Agriculture and US Department of Health and Human Services. Dietary Guidelines for Americans
20010. Washington, D.C.: US Government Printing Office; December 2010. Available at:
http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf. Accessed December 17, 2014.
4. 4 Hornick BA, Weiss L. Comparative nutrient analysis of commonly consumed vegetables: support for recommending
a nutrition education approach emphasizing specific vegetables to improve nutrient intakes. Nutr Today. 2011;
46(3):130-137.
5. Menu modeling analysis. Sabra Dipping Company. 2013.
6. O’Neil CE, Nicklas TA, Fulgoni VL. Chickpeas and hummus are associated with better nutrient intake, diet quality,
and levels of some cardiovascular risk actors: National Health and Nutrition Examination Survey 2003-2010. J Nutr
Food Sci. 2014; 4(1):254. doi.org/10.4172/2155-9600.1000254.
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