June 30, 2008
Go nuts this summer
By Julie H. Peterson, Clark County Health Department
Garfield, the famous fat cat created by Jim Davis, gives us some dietary counsel which we should kindly dis-regard: “Avoid fruits and nuts. After all, you are what you eat.”
Researchers have proven time and time again that the addition of nuts to a healthy diet is not associated with weight gain, but is actually more closely related to weight loss when used in moderation.
Nonetheless, our friendly feline is definitely correct that “you are what you eat.” Nuts are a highly nutritious and power-packed food that offers many health related benefits.
The U.S. Food and Drug Administration has announced the following qualified health claim for nuts as they relate to heart disease: “Scientific evidence suggests 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”
This health claim has currently been approved for almonds, hazelnuts, peanuts, pecans, pine nuts, pistachios and walnuts. Each of these nuts has 4 grams or less of saturated fat per every 50 grams consumed.
So what is a serving size of each of these nuts? What is 1.5 ounces? If you don’t have a kitchen scale, you’re in luck. Use the following guidelines from the International Tree Nut Council to round out one serving of heart-healthy nuts: almonds, 20 to 24 nuts; Brazil nuts, 6 to 8; pecans, 18 to 20 nuts; pine nuts, 150 to 157 nuts; pistachios, 45 to 47 nuts; walnuts, 6 to 11 halves; hazelnuts, 15 to 20 nuts; macadamias, 10 to 12 nuts; and cashews, 16 to 18 nuts.
What about the rumor that nuts are high in fat? Well, yes, it’s not just a rumor. Nuts are fairly high in fat, but most of that is unsaturated fat, such as polyunsaturated (PUFA) and monounsaturated (MUFA). PUFAs and MUFAs can remarkably decrease your LDL or “bad” cholesterol levels.
When trying to integrate nuts into your diet, try using them as a substitute for a less healthy option, rather than just an addition to your current diet. For example, try eating a handful of nuts instead of snacking on potato chips.
Another option would be when you are baking cookies, rather than adding chocolate chips, sprinkle in some fresh roasted nuts of your choice. Nuts have the ability to keep you full for a longer period of time; this can help you keep those food cravings at bay when used in moderation. Nuts are an excellent choice when planning a weight loss diet.
Nuts have other health benefits besides helping to reduce your risk of heart disease. Nuts contain antioxidants and phytochemicals which may help to prevent other chronic diseases such as the development of cancer, diabetes, cataracts and lung and cardiovascular disease. Nuts are also a healthy option in obtaining sufficient protein in your diet.
Consider adding a flavorful boost to your diet this summer, and add additional health benefits through your favorite nut selections. Nuts go great with just about any recipe. Here are some suggestions from the International Tree Nut Council:
— Go meatless: Nuts are a great source of protein. Toss them into stir-frys, salads and pasta.
— Top with nuts: Sprinkle chopped nuts on a bowl of soup, veggie dish or your favorite casserole.
— Start your day with nuts: Experiment with different tree nuts in your favorite muffin or pancake recipes. Sprinkle nuts on yogurt or hot or cold cereal.
— Nuts are great with cheese: Add tree nuts to cheese and fruit platters and serve as an appetizer or a special dessert.
Remember: Nuts can be stored up to six months in the refrigerator and up to a year when kept in the freezer, according to the International Tree Nut Council. Liven up your diet; find a new favorite “nutty” recipe and enjoy yourself this summer!
Check out these great Web sites for more information and some “nut”rageous recipes!
The Nut Factory
International Nut and Dried Fruit Council
Go nuts this summer
By Julie H. Peterson, Clark County Health Department
Garfield, the famous fat cat created by Jim Davis, gives us some dietary counsel which we should kindly dis-regard: “Avoid fruits and nuts. After all, you are what you eat.”
Researchers have proven time and time again that the addition of nuts to a healthy diet is not associated with weight gain, but is actually more closely related to weight loss when used in moderation.
Nonetheless, our friendly feline is definitely correct that “you are what you eat.” Nuts are a highly nutritious and power-packed food that offers many health related benefits.
The U.S. Food and Drug Administration has announced the following qualified health claim for nuts as they relate to heart disease: “Scientific evidence suggests 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”
This health claim has currently been approved for almonds, hazelnuts, peanuts, pecans, pine nuts, pistachios and walnuts. Each of these nuts has 4 grams or less of saturated fat per every 50 grams consumed.
So what is a serving size of each of these nuts? What is 1.5 ounces? If you don’t have a kitchen scale, you’re in luck. Use the following guidelines from the International Tree Nut Council to round out one serving of heart-healthy nuts: almonds, 20 to 24 nuts; Brazil nuts, 6 to 8; pecans, 18 to 20 nuts; pine nuts, 150 to 157 nuts; pistachios, 45 to 47 nuts; walnuts, 6 to 11 halves; hazelnuts, 15 to 20 nuts; macadamias, 10 to 12 nuts; and cashews, 16 to 18 nuts.
What about the rumor that nuts are high in fat? Well, yes, it’s not just a rumor. Nuts are fairly high in fat, but most of that is unsaturated fat, such as polyunsaturated (PUFA) and monounsaturated (MUFA). PUFAs and MUFAs can remarkably decrease your LDL or “bad” cholesterol levels.
When trying to integrate nuts into your diet, try using them as a substitute for a less healthy option, rather than just an addition to your current diet. For example, try eating a handful of nuts instead of snacking on potato chips.
Another option would be when you are baking cookies, rather than adding chocolate chips, sprinkle in some fresh roasted nuts of your choice. Nuts have the ability to keep you full for a longer period of time; this can help you keep those food cravings at bay when used in moderation. Nuts are an excellent choice when planning a weight loss diet.
Nuts have other health benefits besides helping to reduce your risk of heart disease. Nuts contain antioxidants and phytochemicals which may help to prevent other chronic diseases such as the development of cancer, diabetes, cataracts and lung and cardiovascular disease. Nuts are also a healthy option in obtaining sufficient protein in your diet.
Consider adding a flavorful boost to your diet this summer, and add additional health benefits through your favorite nut selections. Nuts go great with just about any recipe. Here are some suggestions from the International Tree Nut Council:
— Go meatless: Nuts are a great source of protein. Toss them into stir-frys, salads and pasta.
— Top with nuts: Sprinkle chopped nuts on a bowl of soup, veggie dish or your favorite casserole.
— Start your day with nuts: Experiment with different tree nuts in your favorite muffin or pancake recipes. Sprinkle nuts on yogurt or hot or cold cereal.
— Nuts are great with cheese: Add tree nuts to cheese and fruit platters and serve as an appetizer or a special dessert.
Remember: Nuts can be stored up to six months in the refrigerator and up to a year when kept in the freezer, according to the International Tree Nut Council. Liven up your diet; find a new favorite “nutty” recipe and enjoy yourself this summer!
Check out these great Web sites for more information and some “nut”rageous recipes!
The Nut Factory
International Nut and Dried Fruit Council
Julie Peterson is a University of Kentucky dietetics intern for the Clark County Health
Department.
Copyright:The Winchester Sun 2008 "
