Nutrition

Let’s Go Nuts

Eat nuts (small handful)  for a healthy and wholesome snack.  Nuts contain healthy fats and essential nutrients along with fiber, protein, minerals and vitamins such as vitamin E and magnesium.  But they are also high in calories, especially when they are encased in the various sugar and salt toppings that are available.

Nut Characteristics

Lowest Calorie:  Almonds, Cashews, Pistachios

Higher Calorie:  Macadamia Nuts, Pecans

Heart Healthy:  Walnuts

Brain Healthy:  Peanuts, Walnuts

Disease Prevention:  Almonds

Weight Loss Snack:  Brazil Nuts, Walnuts, Almonds, Pistachio

Nutritional Highlights

Nut                  Calories    Fat (g)  Protein (g)    Carbs (g)        Fiber (g)                 Attribute
Almonds           161                14                6                        6                      3.5               L-arginine, calcium
Cashews            155                13                5                        9                      1.0               Unsaturated  fat
Pistachios          156               13                6                        8                      3.0              Substantial
Walnuts             182               18                4                        4                      2.0              Omega-3 fatty acid
Peanuts              176               17                4                        5                      3.0               Legume, not a nut
Brazil Nuts        182               18                4                         3                     2.0               Selenium
Macadamia       200               21                2                        4                     2.5                Monounsaturated
Pecans                193               20                3                        4                     2.5                Antioxidant
Hazel Nuts         176               9                  6                        6                     3.5                Anti-inflammatory

Consuming nuts may help reduce chronic diseases such as cardiovascular disease, stroke, some cancers, diabetes, arthritis and obesity (they help you feel full, suppressing appetite).  Eat nuts that have nothing added like salt, sugar, etc. – eat them raw or dry roasted.

Bottom Line:  For a healthy snack, choose an ounce of unsalted, raw nuts. They provide many nutrients and antioxidants without extra calories from sugar/toppings.

 

 

 

Nutrition, Wellness

What is ‘Eating Right’?

The need for exercise has been established.  Now, what is ‘eating right’?  A study lasting 10 years and included 2,339 people from 11 European countries has shown that a Mediterranean-style diet along with a moderate intake of alcohol is beneficial to health.  Older people consuming a Mediterranean diet had a 23 percent reduction in overall deaths during a ten (10) year period.

Furthermore, those following the Mediterranean diet and engaged in physical exercise and consumed moderate amounts of alcohol – mostly wine – and did not smoke, showed a 65 percent reduction in overall deaths.  (These reductions were from heart disease, cancer and other causes.)

The Mediterranean diet emphasizes whole grains, fish, nuts, legumes, olive oil, fruits, vegetables and potatoes.  It is rich in antioxidants, phytochemicals, fiber and Omega-3 fatty acids.  One purpose of the Mediterranean diet is to maintain a stable weight.