Want a great nutritional bang for your buck? Choose a nut.
Nuts are powerhouses of nutrients. They contain those all important disease lowering antioxidants plus protein, fibre, vitamins and minerals and heart healthy monounsaturated fats. Plus they are without a doubt one of the most naturally portable foods available.
The people who add nuts to their healthy diets are getting higher levels of disease fighting vitamin E, DNA protecting folate, bone building calcium and magnesium, hard to get nutrients copper, zinc and selenium, all important iron and don't forget the fibre. Not bad for a small handful of delicious flavours.
Walnuts, peanuts, almonds, cashews, hazelnuts, pistachios, Brazil nuts and pine nuts, in fact every nut contains a different cocktail of nutrients and antioxidants. So mix them up and try eating a variety on a regular basis.
Want more folate in your diet? Add peanuts or peanut butter. Want more omega-3 fatty acids? Reach for walnuts. Need more calcium, magnesium, potassium and vitamin E? Choose almonds.
I always carry a serving of walnuts with me to ward off the 'I'm so hungry I'm going to buy junk food' moment. There has been many a crisis averted by that wee bag of portable protein in my purse.
Eating a small handful every day can even reduce your chances of developing heart disease by about 40%.
Before you start mainlining these gifts from nature remember that size matters so just grab a small handful every day. Canada's Food Guide includes nuts as a meat alternative
(¼ cup/60 mL is the recommended size for a serving). Have you ever measured 1/4 cup/60 mL out? If you've been used to grabbing handfuls of peanuts you'll be shocked at how little the serving size is.
Try adding a serving size of nuts to a salad, whole grain rice or pasta dish for dinner instead of using meat, fish or poultry and you're getting a protein alternative. There's always the good old reliable PB on whole grain whole wheat bread. Check out a recipe for a Grilled Peanut Butter Sandwich @ www.mairlynsmith.com
I'm a fan of natural nuts, no bells and whistles please and that includes no added salt. So I was surprised when I tried Back to Nature. www.backtonaturefoods.com
Using a salt steeping method one serving of nuts in their Sea Salt Roasted Almonds
(42 g or ¼ cup/60 mL) contains only about 120 mg of sodium which is extremely low in the salt-added nut category. Their entire line of single nuts and nut blends contain no artificial additives, preservatives, sweeteners, chemicals or hydrogenated fats. I'm hooked.
Whatever kind or style of nut you grab, sprinkle on your cereal, or toss into a salad, pasta or rice dish nuts are a winner and a must have on your Healthy Plate.
Nuts are powerhouses of nutrients. They contain those all important disease lowering antioxidants plus protein, fibre, vitamins and minerals and heart healthy monounsaturated fats. Plus they are without a doubt one of the most naturally portable foods available.
The people who add nuts to their healthy diets are getting higher levels of disease fighting vitamin E, DNA protecting folate, bone building calcium and magnesium, hard to get nutrients copper, zinc and selenium, all important iron and don't forget the fibre. Not bad for a small handful of delicious flavours.
Walnuts, peanuts, almonds, cashews, hazelnuts, pistachios, Brazil nuts and pine nuts, in fact every nut contains a different cocktail of nutrients and antioxidants. So mix them up and try eating a variety on a regular basis.
Want more folate in your diet? Add peanuts or peanut butter. Want more omega-3 fatty acids? Reach for walnuts. Need more calcium, magnesium, potassium and vitamin E? Choose almonds.
I always carry a serving of walnuts with me to ward off the 'I'm so hungry I'm going to buy junk food' moment. There has been many a crisis averted by that wee bag of portable protein in my purse.
Eating a small handful every day can even reduce your chances of developing heart disease by about 40%.
Before you start mainlining these gifts from nature remember that size matters so just grab a small handful every day. Canada's Food Guide includes nuts as a meat alternative
(¼ cup/60 mL is the recommended size for a serving). Have you ever measured 1/4 cup/60 mL out? If you've been used to grabbing handfuls of peanuts you'll be shocked at how little the serving size is.
Try adding a serving size of nuts to a salad, whole grain rice or pasta dish for dinner instead of using meat, fish or poultry and you're getting a protein alternative. There's always the good old reliable PB on whole grain whole wheat bread. Check out a recipe for a Grilled Peanut Butter Sandwich @ www.mairlynsmith.com
I'm a fan of natural nuts, no bells and whistles please and that includes no added salt. So I was surprised when I tried Back to Nature. www.backtonaturefoods.com
Using a salt steeping method one serving of nuts in their Sea Salt Roasted Almonds
(42 g or ¼ cup/60 mL) contains only about 120 mg of sodium which is extremely low in the salt-added nut category. Their entire line of single nuts and nut blends contain no artificial additives, preservatives, sweeteners, chemicals or hydrogenated fats. I'm hooked.
Whatever kind or style of nut you grab, sprinkle on your cereal, or toss into a salad, pasta or rice dish nuts are a winner and a must have on your Healthy Plate.
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