HealthyLife Articles

Tag: nuts

  • Foods With Magnesium

    HEALTHY EATING

    Image of spinach.

    To boost your magnesium levels and get other healthy nutrients, try to eat these foods regularly:

    *  Almonds

    *  Spinach

    *  Cashews

    *  Peanuts & peanut butter

    *  Black beans

    *  Edamame

    *  Avocado

    *  Fortified breakfast cereals

    *  Brown rice

    If you’re eating fortified cereal or peanut butter, look for types without added sugar or salt. Also, be mindful of the amount of fat and calories in nuts and nut butter. While these foods can be part of a healthy diet, the recommended serving sizes are usually small.

    © American Institute for Preventive Medicine

  • Go Nuts For A Healthy Heart

    HEALTHY EATING

    Variety of nuts shaped into a heart.

    Nuts often get a reputation as being unhealthy. We add them to cookies and ice cream. People eat them by the handful at parties. But do nuts deserve a bad rap?

    Concerns about calories

    For years, many people avoided nuts because they are high in calories and fat. However, newer research finds that nuts can be an important part of a healthy diet. They contain many nutrients needed for body functions.

    The key is to eat nuts in moderation. This means you may need to eat smaller portions. Then, you can avoid eating too many calories from nuts.

    Look at the serving size on a package of nuts to get an idea of how much to eat. One serving may be quite small (2-4 tablespoons).

    Some Fats are Healthy

    Yes, most nuts are high in total fat. But these fats found in nuts actually promote good health! Most are high in healthy monounsaturated or polyunsaturated fats.

    Monounsaturated and polyunsaturated fats can help lower bad cholesterol, which can lower the risk of heart disease and stroke. The American Heart Association recommends people eat more of these fats from healthy sources like nuts and seeds.

    Protein packed

    Nuts are a good source of plant-based protein. Protein is an essential nutrient that the body needs for building muscle, repairing tissues and making hormones.

    It takes longer for the body to digest proteins than carbohydrates. That’s why eating some protein could help you feel less hungry than if you ate only carbohydrates, like crackers or bread.

    The Dietary Guidelines for Americans recommend that people eat healthy sources of protein, like those that come from nuts and seeds, and plant foods.

    Which types to eat

    Of course, there are many different kinds of nuts. Each type tastes different and may contain a variety of nutrients. As long as you’re not coating nuts with sugar and salt, any type can be healthy.

    Take a look at your favorite nut’s nutrition facts and go from there. For instance, macadamia nuts are one of the highest in calories and fat per ounce. But take those calories into account, and eat them instead of chips or cookies.

    Replace unhealthy, processed foods with nuts. You’ll get more nutrients and might even feel more full.

    Sources: Academy of Nutrition and Dietetics, National Institutes of Health, U.S. Department of Agriculture

    © American Institute for Preventive Medicine

  • Nuts & Allergies

    HEALTHY EATING

    Image of hands holding sign that says "Nut Free".

    Food allergies affect millions of people. With a food allergy, the immune system reacts to the food like it’s an invader. It may cause swelling, trouble breathing, hives and itching.

    Nut allergy dangers

    Nut allergies can be life-threatening.

    A person who is allergic to nuts could have a reaction from being near someone eating nuts. Even a tiny crumb of nuts left on a table could be life-threatening. This is why many schools do not allow nuts in classrooms or lunchrooms.

    If you or your family member has a nut allergy, you can still enjoy some nut alternatives. They can be just as delicious – and nutritious – as nuts.

    Nut alternatives

    Nuts contain plant-based protein, healthy fats and some vitamins and minerals. If you can’t eat nuts, don’t worry. There are other foods with these benefits!

    *Legumes:Soybeans, peas, lentils and chickpeas are legumes. They can be roasted as a snack or in salads. Some people are allergic to some types of legumes, however. Be sure to ask about legume allergies before using them for passing dishes or at school.

    *Seeds:There are so many kinds to choose from, like sunflower, pumpkin, chia, flax and hemp. They go well with salads, in smoothies or as a snack.

    *Avocadoes:Although not a significant source of protein, avocadoes are rich in healthy fats, B vitamins, potassium and magnesium. Avocadoes can go on many foods, from toast to salads to  stir-frys.

    Nut-Free butter Options

    Many nut-free butters make a great sandwich or spread for fruit. They taste a lot like peanut butter but without the peanuts.

    Today’s nut-free butters may contain soybeans, sunflower seeds, chickpeas or peas. These can all be healthy alternatives to nuts. Most contain some healthy fats and protein. Check the label for added salt or sugar.

    The Bottom Line

    Nuts are a healthy choice – and there are allergy-free options available. If you have an allergy to nuts, read all food labels. Look at allergen information and ingredients to stay safe.

    © American Institute for Preventive Medicine

  • Befriend Healthy Fats

    Healthylife® Weigh

    Part 2

    Bottles of olive oil.

    Fats and oils do not have a separate section on MyPlate. Many foods that are sources of healthy fats are part of other groups. For example, nuts and seeds are part of the protein group. Avocados are part of the vegetable group.

    Fat has 9 calories per gram, making it a concentrated form of energy. Fat has more than twice the calories per gram that protein and carbohydrates have. That means there is a lot of energy (calories) in just one spoonful! It is important to select fats that are giving you the most nutritional value for those calories.

    Fats:

    *  Provide energy, especially long-term energy

    *  Transport fat-soluble vitamins (A, D, E, and K)

    *  Help the body make hormones

    *  Help you feel satisfied and full longer

    *  Make up cell structures in body tissues

    *  Cushion vital organs

    *  Support healthy skin and hair

    Chooseplant-based sources of fat most often. Healthy choices are nuts, seeds, nut and seed butters, canola oil, olives, olive oil, and avocado. These foods contain more unsaturated fats (monounsaturated and polyunsaturated fats). Salmon is also a good source of healthy omega-3 fats. While some research suggests that coconut and coconut oil contain a healthy form of saturated fat, there is still much debate in the scientific community about any health benefits.

    Even with healthy fats… Appropriate serving sizes for these foods are small. A small amount will help you feel full and provide many nutrients!

    Limitanimal sources of fat (red meat, processed meats, butter, whole-milk dairy). These foods contain more saturated fat. Saturated fat raises low-density lipoprotein (LDL) (“bad” cholesterol). This increases the risk for heart disease, especially when combined with a higher sugar diet.

    Avoidtransfats in any amount.Transfats are made when manufacturers add hydrogen to vegetable oil. This process gives foods a longer shelf life and adds flavor.Transfats raise your LDL cholesterol and lower your high-density lipoprotein (HDL) (“good” cholesterol). Eatingtransfats increases your risk of developing heart disease, stroke, and type 2 diabetes. Avoid products that contain “hydrogenated oils” or “partially hydrogenated oils.” These ingredients are not considered safe by the U.S. Food and Drug Administration (FDA).

    © American Institute for Preventive Medicine

  • 5 Reasons You Need Fat In Your Diet

    HEALTHY EATING

    Image of avocado.

    Energy:

    Fat provides a highly concentrated form of energy. One gram of fat gives you 9 calories of energy, which is over twice that provided by carbohydrates or protein.

    Organs need a cushion:

    A cushion of fat helps protect organs from injury and holds them in place.

    Cell structure:

    Whether it is hair, skin, or eyes, fats make up part of the membrane that surrounds each cell of the body, and without them the rest of the cell can’t function.

    Immune function:

    Without good fats in our diet, immune function becomes partially impaired and our bodies are susceptible to foreign invaders such as bacterial and viral infections.

    Nutrient transport:

    Vitamins A, D, E, and K are fat-soluble vitamins and need fat to help the body transport, store, and absorb them.

    © American Institute for Preventive Medicine

  • What Are Healthy Fats?

    HEALTHY EATING

    Image of healthy fats.

    Low-fat diets and low-fat foods have been around for years. But should we really be avoiding fat for better health?

    The answer isn’t simple. Although quantity of fat does matter, quality is also very important. Your body needs some fat to function and stay healthy. So, eating the right kinds of fats can have health benefits.

    The different kinds of fats

    The American Heart Association recommends no more than 35 percent of your total calories from fats. And most, if not all, should be from healthy sources.

    *Saturated fatcomes mostly from animal products, such as meat and full-fat dairy. Saturated fat may raise cholesterol. So limit it to 6 percent of your total daily calories.

    *Trans fatsare found in some processed foods. If the ingredients list partially hydrogenated oil, the food contains trans fats. These fats raise “bad” LDL cholesterol and lower your “good” HDL cholesterol. Avoid trans fats as often as possible.

    *Monounsaturated and polyunsaturated fatsare healthy fats that can improve cholesterol and decrease the risk of heart disease. They should be used in place of saturated fats and trans fats.

    What to eat for healthy fats

    These foods contain healthy fats. But, stay within your calorie limits to avoid weight gain.

    Omega-3 is a polyunsaturated fat that is considered heart healthy. Good sources of omega-3 include:

    *  Fatty fish, such as salmon, albacore tuna and sardines – Enjoy fish up to twice per week.

    *  Canola oil – Use canola in place of butter, margarine or other cooking oils.

    *  Eggs – Some companies feed their chickens a diet high in omega-3s, which leads to more of this fat in the eggs. Check for omega-3 content on the label.

    *  Walnuts – Try walnuts in breads and on salads.

    *  Flaxseeds – Look for ground (not whole) flaxseeds and add them to cereal, yogurt and smoothies.

    Monounsaturated fats can be a healthy addition to your diet, especially if you eliminate saturated and trans fats. Foods that have monounsaturated fats include:

    *  Nuts – Because nuts are high in calories, keep portion sizes small. Love peanut butter? Avoid those with added sugar, salt or hydrogenated oil.

    *  Avocados – Use them in dips, smoothies, salads, sandwiches and pasta.

    *  Olive oil – Use it in salad dressings and stir frys and as a dip for whole grain bread.

    Food labels will tell you what the saturated and trans fat content is, so check this before you buy.

    Sources: American Heart Association, Academy of Nutrition and Dietetics

    © American Institute for Preventive Medicine