Posts Tagged ‘healthy eating’

Nutty Nutrition!

October 1, 2012

Nutty Notes of Interest!

• Some nuts grow on trees (such as walnuts, almonds and brazil nuts) but some also come from the ground such as peanuts. Peanuts come from the same family as beans and peas!

• Nuts are a fantastic source of dietary fibre, protein and many vitamins and minerals such as folic acid, vitamin E, magnesium and iron.

• A Low intake of selenium has been shown to increase the incidence of low mood states such as depression. Eating nuts such as brazil nuts which are high in selenium may help improve your mood

• Nuts contain a high fat content but these fats are healthy fats called monounsaturated and polyunsaturated fatty acids. These fats can help reduce cholesterol and therefore reduce the risk of heart disease.

• The Irish Heart Foundation recommends eating nuts as part of a healthy balanced diet.

• Walnuts contain Omega 3 fatty acids. These have been shown to help protect against heart disease and stroke and also have anti-inflammatory effects which help with joint stiffness and joint pain.

• Nuts have a low Glycaemic Index (GI) which means their energy is released slowly when eaten keeping us fuller for longer. This means we eat fewer calories throughout the day which is better for our waistlines!

• Choose unsalted nut varieties where possible, as salt increases blood pressure and therefore can increase the risk of heart disease and stroke

• Portion control is important too! As nuts contain a lot of fat, a handful (30g) provides all the benefits of nuts and only a moderate amount of fat, which is better for our hearts and our waistlines

• Peanuts and other nuts are common causes of food allergy psrticularly in adults. If you have been diagnosed with a nut allergy always check the ingredients and avoid if you are unsure.

Healthy Eating with Nuts

• Choose a handful (30g) of nuts instead of a bar of chocolate as a snack

• Add toasted nuts to a salad to increase your fibre intake

• Add nuts to homemade bread / scones

• Why not add nuts to a stir-fry instead of meat as a protein alternative

• Add nuts and dried fruit to jazz up a yogurt

• Make your own muesli using a variety of nuts, seeds, cereals and fruit.

• Add nuts to a healthy fruit-crumble dessert

 

Happy Halloween!

 

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