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Nutrition Tips and Trends

Never Miss an OppurtuNUTTY to Eat More Nuts

laura lomax

 Walnuts are an excellent source of plant based omega 3 fatty acids. They are a nutrient dense snack perfect to keep at your desk, in your car, or backpack to fuel your through a long day. 

Walnuts are an excellent source of plant based omega 3 fatty acids. They are a nutrient dense snack perfect to keep at your desk, in your car, or backpack to fuel your through a long day. 

Health Benefits of Nuts:

Nuts are such a nutrient dense powerhouse when it comes to snacking! There have been a variety of studies showing potential health benefits of nut consumption including reducing risk of diabetes, aiding with weight control, and decreasing risk of heart disease. 

Summary of the Beneficial Nutrients in Nuts:

Good source of protein and fiber

Rich in Unsaturated fats

Good source of Omega 3 fatty acids

Contains Arginine – Help protects artery walls which helps with blood flow

Contains Plant Sterols which compete with cholesterol for absorption helping decrease cholesterol.

Rich in a Variety of vitamins and minerals including potassium, phosphorus, Vitamin A, Vitamin E, niacin, magnesium, zinc, and copper to name just a few.

Naturally low in sugar and low in sodium (unsalted varieties)

Quick Reference: 1 ounce Nut Serving:

48 Pistachios – Largest portion size at 48 nuts per ounce with 160 calories.

35 Peanuts – Peanuts are a good source of fiber with 2.5 grams per 1 ounce serving.

24 Almonds – One of the best sources of protein at 6 grams per one ounce serving.

18 Cashews – One of the lowest calories per ounce of nuts at 157 calories in 1 ounce serving.

15 Pecan Halves – Excellent source of antioxidants. 

14 Walnut Halves –  Contain the most alpha –linolenic acid (a source of omega 3 fatty acids).

12 Hazelnuts – Contains one of the highest folate content of the tree nuts.

12 Macadamia nuts – One of the lowest carbohydrate nuts with only 3.9 grams per ounce.

8 Medium Brazil nuts  - Great source of magnesium which helps support healthy muscles including the most important muscle the heart!

Don’t miss an oppurtuNUTY to incorporate more Nuts in your diet

Bake - muffins, pancakes, brownies, bars, pastries

Crush - Sprinkle on smoothies, yogurt, oats

Cook - Added to side dishes, casseroles, main dishes, chicken salad, Salad

Top - yogurt, ice cream, toast, waffles 

Snack - As a stand alone snack, trail mix, parfait

Check out the Recipes Below To Incorporate More Nuts in Your Diet: 

Nutty Date Bars

Pumpkin Chocolate Granola

Meal Prep: Eat Well All Week

 

Resources: For the Article: www.med.umich.edu