Beets may be an acquired taste for some people, but pair them roasted with herbs and you have a tasty option for your meal plan. Beets and herbs offer a variety of nutritional value, contributing to your daily macronutrient needs as well as providing the fiber and folate you require each day.
Calories and Fat
One serving of one recipe for beets and herbs -- approximately 2/3 of a cup -- contains 118 calories. This may make a good side dish for a lean animal protein source, such as chicken or fish, as a healthy meal generally contains 300 to 500 calories if you are a woman or 400 to 600 calories if you are a man. This dish is relatively low in fat, with 5 g of fat per serving. One g of this fat is saturated. Limit your consumption of fat to 10 percent or less of your daily calories.
Carbohydrates
Eat a serving of beets and herbs and you consume 17 g of carbohydrates. Endeavor to take in 225 g of carbs if you are a woman or 325 g of carbs if you are a man. The carbohydrates in beets and herbs are critical for your energy needs, and they also keep your brain and heart functioning optimally.
Fiber
Beets and herbs serve up healthy fiber. Each portion contains 5 g of fiber. The fiber in beets accounts for 14.7 to 22.7 percent of the quantity you should consume each day to help combat constipation and diarrhea.
Protein
A serving of beets and herbs is not a great source of protein, however, this dish does contain a small portion that contributes to the amount you require daily. One portion provides 3 g, but your body requires 50 to 175 g per day. This is the equivalent of 10 to 35 percent of your daily caloric intake. The amount you need depends on a number of factors, including gender, nutritional goals and the level of your activity in your day-to-day life. If you pair beets and herbs with a serving of turkey, your protein level increases considerably.
Folate
During pregnancy in particular, folate consumption is critical, and eating beets and herbs can help you meet your daily goals for this vitamin. Each serving of this dish provides 46 percent of the daily recommended intake. Folate, a B vitamin, may help prevent some birth defects.
Sodium
Beets and herbs contain a moderate level of sodium, with 423 mg per serving. The maximum suggested intake of sodium stands at 1,500 mg, as advised by the American Heart Association. You can decrease the amount of sodium somewhat by avoiding the use of salt when making beets and herbs.
References
- "Eating Well"; Lemon-Herb Roasted Beets; September/October 2009
- The Diet Channel; Calories: What's An Ideal Daily Intake?; Michele Turcotte, MS, RD/LDN
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
- McKinley Health Center; Macronutrients: the Importance of Carbohydrate, Protein, and Fat; March 2008
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; November 2009
- MayoClinic.com; Folate (Folic Acid); April 2011
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