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Healthy Eating With Nuts
by Graham T Woodruff

The modern trend towards healthy eating has encouraged people to re-evaluate the conventional wisdom of many types of foods. Entire categories of foods, such as nuts, have been found to have surprising health benefits. Nuts contain protein, iron, zinc, fiber, vitamin E and antioxidant phytonutrients, and they contain mono- and polyunsaturated fats such as beneficial omega-3. They are calorie-rich for their size and should be eaten in moderation. Healthy portions of nuts can be easily substituted for less-healthy fats in meals and snacks. Each nut is a complete food source for the plant to which it gives life. Nuts can be a simple way to add long-term health benefits to your diet.

Nuts can be thought of as Nature's “life boats” in that each nut contains all the elements to sustain the growth of a new seedling until it can put down roots and grow on its own. As such, they contain stored energy in the form of fats and calories – healthy monounsaturated and polyunsaturated fats like omega-3 fatty acids. These are more beneficial fats when compared with the saturated and trans fats that make up significant portions of most peoples' diets today.

The FDA has acknowledged the growing consensus that certain types of nuts may have long-term health benefits in reducing the risk of coronary heart disease. Packages of whole or chopped almonds, hazelnuts, pecans, pistachio nuts and walnuts can now claim “Scientific evidence suggests but does not prove that eating 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.” Nuts also contain antioxidant compounds as well as vitamins and minerals essential to health such Vitamin E, iron, zinc and some of the B vitamins.

It is probably best to eat a variety of nuts as they vary as to the beneficial compounds they contain. Walnuts, while higher in fat, are also rich in the omega-3 fatty acids contained in fish such as salmon. Almonds are a good source of protein, Vitamin E and antioxidants and have been shown to satisfy hunger. Peanuts, while technically a legume, are high in protein and vitamins and have been found to be as effective as reducing the risk of coronary heart disease as tree nuts. Hazelnuts and pistachios are relatively low in fat and high in beneficial vitamins and minerals. Nuts should be stored in the refrigerator of freezer over longer periods of time to preserve them.

People can add nuts to the protein sources they consume each day. Vegetarians, particularly, can benefit from adding nuts to their daily diet as they need a wide variety of protein sources. Compare one ounce of red meat to one ounce of nuts. They are both high-calorie, high-fat sources of protien and nutrients. Replacing one ounce of red meat per day with an ounce of nuts replaces the red meat's saturated fat with the nuts' unsaturated fats – amounts that can add up over years and months.

Portion size is key when eating nuts, and the unsalted variety is preferred. The FDA allows for 1 to 1.5 ounces of nuts per day for a healthy diet. Beyond that amount, the calories consumed from nuts begin to overwhelm their health benefits. Portion control is key to all healthy diets, however, so this caveat applies to all foods. People with food allergies should check with their doctors before consuming nuts.

Nuts should be thought of as a strategic addition to the diet, and it is easy to pre-weigh and bag serving sizes for easy use. A one-ounce bag of nuts can be substituted for croûtons in a salad, thus replacing high-calorie, buttered crusts of salty bread with protein and nutrients and natural energy. Similarly, chopped nuts can be sprinkled over a piece of broiled fish instead of breadcrumbs for a crunchy crust with a toasted, rich flavor. Sprinkle chopped nuts over cereal, adding protein and flavor to breakfast.

Snacking with a pre-measured bag of nuts can help satisfy cravings for fatty foods that would be otherwise wasted on fried things. Adding nuts to fruit and yogurt can be a healthy and economical way to eat a working lunch instead of ordering take-out. Peanut butter makes apple slices or celery sticks more filling and enjoyable as well as adding protein. Nuts are a tool that can be used to replace other, harmful fats such as baked goods loaded with butter and shortening. Because nuts are calorie-dense, they do tend to make you feel more satisfied with your meal – just like meats and desserts. Adding nuts to healthy dishes can help you feel more satisfied after eating them, and less likely to choose that chocolate cake afterwards.

Nuts can certainly be a part of today's healthy, varied diets. When added to the diet strategically, and in moderation, they can be used to replace less healthy foods we eat and give us extra nutrients our bodies require.