The Ultimate Guide to Nuts

THE ULTIMATE GUIDE TO NUTS Almonds, and cashews, and hazelnuts, oh my! Almost every type of nut packs a nutritional punch. And here's a bonus: Eating nuts high in unsaturated fats as part of a healthy diet can be good for your heart, too! NUTS 1oz Serving roasted, no salt • Can help with weight loss, reducing body fat, and lowering blood pressure (whe low-calorie diet). • May also help lower cholesterol. • Considered the most nutritionally-dense nut, meaning they offer the most overall nutrients per calorie and per ounce. • Selenium and vitamin E help body fight off free radicals (which damage cells). • Fiber keeps digestive system running smoothly and keeps the heart healthy. • Magnesium adds an extra energy boost! Almonds Brazil Nuts n combined with a HEALTHIER CHOICE Number of nuts per ounce Number of nuts per ounce Fat Protein Fiber Fat Protein Fiber 23 14g (1g sat) 6g 3.5g 21g (4.5g sat) 4g 2g Good source of: Calcium, iron, fiber, vitmain E, riboflavin, magnesium, phosphorus, manganese Good source of: Selenium, vitamin E, fiber, magnesium, thiamin, phosphorus, copper 163 205 Calories Calories Cashews Hazelnuts • Magnesium helps with building proteins and overall energy. • Phosphorous is essential for building strong bones and teeth. • Iron keeps skin, hair, and nails healthy. • May prevent premature aging and cell and tissue degradation. • Also help produce healthy red and white blood cells. Number of nuts per ounce Number of nuts per ounce Fat Protein Protein 18 13g (2.5g sat) 4.5g 1g 20 17g (1g sat) 4g 2.5g Good source of Good source of: Magnesium, phosphorus, copper, iron, protein 163 Magnestum, copper, manganese, phosphorus, 178 vitamin E, selenium, fiber Calories Calories Macadamia • Monounsaturated fats help Nuts Help maintain healthy skin, hair, and muscles. • Potassium helps regulate body's water levels and metabolism. • Can help prevent muscle cramping. Peanuts lower cholesterol and reduce risk of heart disease. • Magnesium and potassium help with normal body function (muscle building, heart function) and boost energy levels. Peanuts are not actually a nut - they're legumes! Number of nuts per ounce Number of nuts per ounce Protein Fiber Protein Fiber 11 22g (3.5g sat) 2g 2g 28 14g (2g sat) 6.5g 2.5g Good source of: Good source of: Magnesium, thiamin, potassium, manganese 204 Protein, niacin, vitamin E folate, magnesium, hosphorus, manganese, copper 166 Calories Calories Pine Nuts • Help lower blood cholesterol levels keeping those arteries clear). • Help guard against infections and may help protect against cancer. Pecans • May sharpen vision and boost the immune system. • High levels of monounsaturated fats help boost heart health! Number of nuts per ounce Number of nuts per ounce Fat Protein Fiber Fat Protein Fiber 19 halves 21g (2g sat) Зд 3g 160 19g(1.5g sat) 4g 1g Good source of: Fiber, magnesium, phosphorus, copper, zinc, manganese Good source of: Vitamin E, vitamin K. Magnesium, phosphorus, 188 potassium, zinc, copper, manganese 199 Calories Calories • Cholesterol-free! • High in monounsaturated fats (read: help keep the heart healthy). Copper, magnesium, and B vitamins help strengthen immune system. Pistachios • High in monounsaturated fats and omega-3 fatty acids (which help prevent heart disease). • Omega-3s arthritis and depression. Walnuts 8s can also help prevent HEALTHIER Number of nuts per ounce Number of nuts per ounce Fat Protein Fat Protein Fiber 49 13g (2g) 6g 14 halves 17g (1g sat) 7g 2g Good source of: Fiber, thiamin, vitamin B6, phosphorous, copper, manganese Good source of 161 Protein, vitamin B6, magnesium, phosphorus 173 copper, manganese, selenium Calories Calories Understanding Fats The General Rule? Yes, nuts are high in fat. But some of that fat (the unsaturated kind) is actually good for us in moderation and can help lower cholesterol levels and decrease risk for heart disease. Saturated fat (which typically comes from animal-based foods), on the other hand, can raise cholesterol levels (which can clog arteries) and increase risk of cardiovascular disease. Most healthy adults should consume between 20 and 30 percent of their daily calories from fats (about 44-78g). It's recommended that no more than 10 percent of the total daily calories (about 22g) come from saturated fat. 20-30% DAILY CALORIES FROM FATS NUT BUTTERS 2 Tbsp. Serving Size Smooth, without salt There is nothing better than a PB&J, but have you tried a AB&J? Yummy nut butters (like almond and cashew) have the same nutritional benefits as their fully-formed nut friends, but in a super spreadable form. Just make sure to choose a less processed variety to get the most nutritional benefit. These are great for dips and spreads on almost everything! Peanut Butter Cashew Butter Almond Butter Calories Protein 188 8g 188 5.5g 196 6.5g Fat Fat Fiber 16g 29 0.5g 18g 3.5g Try a brand that uses non-hydrogenated oil, or opt for a natural or "old fashioned" style nut butter, which contain nuts as the only ingredient. Healthy Recipe Suggestions: PB Popcorn: Pop 1 small bag of natural (salt- and butter-free) popcom. Set aside. Melt 1 tabespoon smooth peanut butter, and drizzle over the kermels. AB&B Sandwich: Spread 2 tablespoons almond butter onto 1 slice whole-gr Cashew-Almond Protein Shake: Blend 1 banana, 1 scoop chocolate p orotein grain bread. Top with 1 small banana, sliced. Sprinkle with cinnamon, and enjoy! powder, 1 cup vanilla almond milk, and 2 tablespoons cashew butter until smooth. SEEDS 1/4 cup Serving dry roasted, withont salt Allergic to nuts? TRY SEEDS! They're similarly healthy and nutty in flavor, without the reaction risk! Why They're Healthy: Calories Fat Protein Fiber PUMPKIN Fiber, protein, vitamin K, iron, magnesium, potassium, phosphorus, zinc, copper, manganese SEEDS 200 16 10g 5g Why They're Healthy: Calories Fat Protein Fiber SUNFLOWER Fiber, protein, vitamin E, niacin, vitamin bó, phosphorus, vitamin E, folate, copper, manganese, selenium SEEDS 160 14 6g 3g NOW IT'S TIME TO GET CREATIVE. Nuts are not just for plain old snacking. They can be used in a wide variety of recipes to add crunch or richness. Here are some ideas: GRANOLA BAKED GOODS Nut flours can be great substitutes for dassic whole-wheat or white flour for baking texture and chemistry of the nut flours is a bit different than classic wheat, you may have to alter other ingredient amounts. To start, try something simple like these: SALADS Next time you're toasting up some oats to top that moming yogurt, add some sliced or roasted peanuts to the mix for some extra crunch and flavor. sts are a great substitute for classic croutons on any salad. Some favorites? Sliced almonds, roasted lespecially cookies). Because the pecans, or crushed pistachios. Rasipe SWEET CRUSTS That's right, finely crushed nuts can make a great (gluten-free) substitute for classic dessert crusts. Pulse in a food processor until they become a very fine meal, add a little butter or coconut oil, and use as you would a typical crust! PESTO Pine nuts are the classic pesto ingredient, but try something different next time you're whipping up some of the green stuff. Pistachios, almonds, and walnuts all make equally delicious pesto spreads. While you're at it, mix up the greens, too. Basil, parsley, spinach, anugula, and kale all work perfectly. Almond Flour Sugar Cookies: 2 cups unblanched almond flour ingrodients, place 1 1/4 cup coconut ol (or butter) 1/3 cup raw honey 1/4 teaspoon kosher salt 1/2 toaspoon almond extract Combine all the tablespoon mounds on a cookie sheet, and bake for 8-10 minutes at 350 Pesto degrees. Voila! Greatot fist SOURCES http://ndb.nal.usda.gov/ndb/foods/list?format-&count=&max-25&sort-&fg-&man-&lfacet-&qlookup=&offset=25 http://greatist.comhealth/superfood-almonds/ | http://greatist.com/health/pistachios/ http://greatist.com/health/superfood-pumpkin/ | http:t/ancaster.unl.edu/food/ciq-handful-nuts.shtml http://www.askmen.com/sports/foodcourt_100/100b_oating_well.html#ixzz26vésJRpa | http://www.healthdiaries.com/eatthis/6-health-benefits-of-sunflower-seeds.html | http://www.myfitnesspal.com/food/calorie-chart-nutrition-facts | http://www.ncbi.nlm.nih.gow/pubmed/15469659 http://www.askmen.com/sports/foodcourt_100/100c_oatingwell.html | http://www.mayoclinic.com/health/fat/NUO0262 http://www.ncbi.nlm.nih.gov/pubmed/17594521 | http://www.ncbi.nlm.nih.gov/pubmed/7596226 http://detoxinista.com/2012/03/almond-flour-frosted-sugar-cookies/ Created by lemon ly