Go Nuts for Nutrition

Go Nuts for Nutrition

Nuts can be a great part of a healthy eating plan. They are loaded with nutrients, fill you up, and are easy to eat on the run. So the next time you want a snack, grab a handful of nuts.

Why should you eat nuts

• Nuts are a great source of protein, fiber, calcium, phosphorus, zinc, copper, selenium, folate, omega 3 fatty acids, and vitamins A and E.
• The protein and fiber in nuts will help to fill you up and keep you satisfied much longer than a high sugar/carbohydrate snack.
• Nuts are rich in flavonoids, an antioxidant which may help to reduce your risk of cancer and cardiovascular disease.
• Nuts are high in monounsaturated fat (the good fat), and low in saturated fat.
• Nuts help to lower your LDL (bad cholesterol).
• Nuts are easy to store and convenient for taking to work and when traveling, and are easy to carry with you in a purse, suitcase, or pocket.
• However, remember that nuts are high in calories, and therefore portion control is important. Incorporate them into your day by eating them in place of other foods at a meal or snack and be sure to measure out a portion of nuts before you start eating them.

One Tablespoon of most nuts = 80-100 calories

One Tablespoon of peanut butter = 100 calories

One handful of nuts = 2 Tablespoons = 160-200 calories

What kind of nuts should you eat

• Try having a variety of nuts including walnuts, cashews, almonds, brazil nuts, and pistachios. Peanuts are also good (but they are actually a legume, not a nut).
• Stay away from sugar coated nuts – they add calories and unnecessary sugar to an otherwise healthy snack.
•  Try to limit the amount of salted nuts you eat, especially if you are on a sodium restricted diet.
• Be careful about buying a bag of trail mix. There are often 3-4 servings per bag, providing excess calories. Instead buy nuts in bulk and portion them out yourself.

Meal and snack suggestions for using nuts

• Add one Tablespoon nuts to a salad instead of cheese.
• Add a sprinkle of chopped nuts to nonfat/low fat yogurt.
• Add nuts to a pasta dish as a source of protein and leave off the cheese.
• Snack on a handful of nuts instead of chips.
• Replace an afternoon snack of cookies with one tablespoon of peanut butter on four high fiber crackers.