Go NUTS!

Do you go nuts for nuts?  Well you should!  These small, crunchy delicious treats pack a powerful nutritional punch.  But remember too much of a good thing can be bad!  Though nuts supply us with fiber, protein and healthy fats they are also packed with calories.  So in moderation, nuts are a great addition to a healthy diet.  Studies suggest that nuts may reduce your risk of heart disease and some cancers, as well as help you live longer.  A great addition for American Heart Month! 

As a dietitian-nutritionist people often ask me "what is the healthiest type of nut?"  To that I give an answer that can be applied to many similar "what is the healthiest (fill in the blank)?" type questions... variety and balance are key.  For example, almonds are highest in fiber which keeps you full while pistachios have the least amount of calories per ounce, plus the shells slow you down.   Walnuts are highest in ALA (a type of omega3 fatty acid found in plants) than other nuts, but Brazil nuts have the highest content of the antioxidant/mineral selenium.  So unless you are looking to naturally supplement a specific vitamin, mineral, or food component, your best bet is to have a variety of nuts in order to ensure a better balance of nutrition.

Here are 4 healthy ways to enjoy nuts:
1) When possible, choose raw unsalted nuts
2) Choose a variety of nuts for different nutrition properties
3) Limit your total intake of nuts to 1-2 oz per day depending on your calorie budget.
4) Be sure to enjoy not just the health benefits but the flavor and crunch too!

If you are interested to learn more about weight management stay tuned for more from Vida Nutrition.  We are soon going to launch an online series modeled after our signature program: 7 Easy Steps to Permanent Weight Loss! 

Looking for easy, delicious and nutritious dinner plans?  Check out our Weekly Dinner Plans.

Vida Nutrition was founded by Registered Dietitian and Licensed Nutritionist Dina Garcia.  She loves showing people how simple changes = BIG results!

Image courtesy of Grant Cochrane/freedigitalphotos.net




     

10 Tips To Limit Your Intake of Sugary Foods

As I mentioned in my Anti-New Year's Resolution post you may find better long-term success if you set small monthly resolutions instead of a DIFFICULT and hard to sustain New Year's Resolution.  One small resolution for January could be to limit your sugary drinks, snacks, and desserts to just 3 servings per week.

First, here are a few examples of what a portion or serving of "sugary" food could be:

• 12 oz can of soda or juice drink/mix
• 2x2 inch square of cake
• 1 cupcake
• 3x3 inch square brownie                           
• 1 medium cookie
• 3 oreo cookies
• 1/8 of a pie
• 3 tbsp syrup
• 1 oz of chocolate

10 Tips to Help You Limit Your Intake of Sugary Foods:

1. Use fruit puree on your pancakes and waffles instead of syrup.
2. Find alternatives to drinking soda.  Check out my post Eat Your Juice for delicious low sugar drinks! Be cautious of replacing soda with juice if you are trying to manage your weight.
3. When you do have your sugary treat make sure it is something you are really going to enjoy and take the time to eat it slowly and savor the flavor.
4. Eat a well balanced diet full of vegetables, fruits, whole grains, legumes and some nuts.  A balanced diet will help ensure adequate vitamin and mineral intake and control hunger which can give you more willpower against temptation.
5. Find ways to reduce your stress.  Stress is a recipe for sweet cravings.  
6. Limit the sweets that you have in the house.  If you do have some in the house keep them tucked away.  Out of sight, out of mind.
7. Snack on fruit if you need a sweet treat.
8. Limit your use of artificial sweeteners.  They are sweeter than sugar and may create a need for sweet in your brain.
9. Practice good sleep habits.  Inadequate "good" sleep can lead to an increase in appetite and cravings.
10. Find ways to distract yourself if you have cravings for sugar.  Fill your life with people, activities, and events that make you happy.  You'll be too busy to have cravings. 

Blog Image courtesy of Simon Howden / FreeDigitalPhotos.net