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Nutrition & Healthy Living
A healthy diet should be one that is low in fat and sugar, but high in fibre, vitamins and minerals. Nuts are a great source of fibre and protein, but they are also packed full of nutrients such as A and E, and minerals, such as phosphorous and potassium, essential for healthy living.
Many people think that nuts are high in fat, however whilst this is true, nuts actually contain good fats, mostly mono and polyunsaturated fats. Studies have shown that people who eat nuts five or more times a week were half as likely to have a heart attack or suffer from heart disease as people who rarely or never ate nuts.
Other studies have demonstrated that adults with a high blood cholesterol level can lower their cholesterol levels by substituting nuts for other snack foods.
Besides being rich in protein, nuts offer a host of other nutrients, such as folate, phosphorus, magnesium, copper, zinc, and selenium. Nuts are low GI; they are a nutritionally dense food; ie. they leave you feeling fuller for longer with fewer calories compared with other snack foods that often provide minimal nutritional benefit.
Storing Nuts
Nuts in their shells can be kept for a few months in a cool, dry location. Once they've been shelled or their containers opened, the best way to preserve them is to refrigerate or freeze them.
Cooking Tips
In cooking and baking, it's easy to get the nutritional benefits of nuts without overdosing on fat and calories, because a small amount of nuts adds a lot of flavour!
Consider the following points;
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Sprinkle on your cereal to boost your morning fiber intake.
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Add almonds and walnuts to tossed salads.
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Add pizazz to veggies by sprinkling on top.
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Add pine nuts to pasta dishes or make pesto.
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Add chopped nuts to curries & casserole dishes
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Stir nuts into yogurt.
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Add to spice cakes and fruit loaves
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