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Health Nuts: Eating Nuts May Be Healthful
Get Your Nut Nutrition
Other Nutrients in Nuts
- Calcium —For example, one cup (95 grams) of almonds has 251 milligrams of calcium.
- Selenium —Brazil nuts have an especially high amount of the mineral selenium, which acts as an antioxidant.
- Folate —Nuts like walnuts have this B vitamin, which plays a role in reducing the risk of neural tube birth defects in babies.
- Plant sterols—Plant sterols, found in peanuts, may help to reduce cholesterol levels.
Make Room for Nuts
- 9 restaurant-style tortilla chips
- 1-½ chewy chocolate-chip granola bars
- 14 ounces of soda or beer
- 1 package of 6 cheese and crackers
- 1/3 cup ice cream
- 10 ounces of Fresh Samantha fruit juice smoothie
- 18 Baked Lays potato chips
- ¾ of a package of plain M&M’s
- Six ounces of a 10-ounce café mocha
- 1-¼ Nutri-Grain cereal bar, strawberry
Add Nuts to Your Diet
- Add nuts to your morning meal.
- Make an easy batch of homemade granola bars with oats, cheerios, peanut butter, and dried fruit. Grab and go.
- Make your own trail mix with your favorite nuts, dried fruits (apricots, cranberries, raisins), and a high-fiber cereal.
- Mix some nuts into your pasta dishes. Try adding walnuts to your pasta tossed with olive oil, fresh basil, and tomatoes. Also try using peanut butter as a sauce, tossed with penne pasta, roasted butternut squash, eggplant, and shallots.
- Add nuts to side dishes. Try brown rice, raisins, and hazelnuts. Or add pine nuts to your couscous with feta cheese and sun-dried tomatoes. Add almonds to your green beans, or hazelnuts to your sautéed spinach.
- Mix finely chopped nuts with an equal amount of seasoned breadcrumbs to coat your fish or chicken with flavor before baking, broiling, or grilling.
- Stir nuts into your stir-fry dishes. Try adding some peanut butter to create a thicker stir-fry sauce.
- Add nuts to your favorite chicken salad recipe. Spice up your chicken salad with curry powder, grapes, and almonds. Or try chicken salad with apples and walnuts.
- Try whipping up an almond smoothie. Put a handful of nuts in a blender with some milk, ice, vanilla or almond extract, and a sweetener of your choice (maple syrup, honey, brown sugar, etc). Blend well. Make it thick, freeze it, and eat it like ice cream.
American Dietetic Association http://www.eatright.org
American Heart Association http://www.heart.org
Canada's Food Guide http://www.hc-sc.gc.ca
Dietitians of Canada http://www.dietitians.ca
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- Reviewer: Michael Woods, MD
- Review Date: 06/2013
- Update Date: 06/19/2013