GOING NUTS ABOUT NUTS!
There are many health benefits from consuming nuts on a daily basis. They are stocked full of protein, fiber,
unsaturated fats, vitamins, minerals and antioxidants. Antioxidants protect the body against the effects of free
radicals which can damage cells. They also take part in decreasing your risk of developing heart disease and certain
cancers.
In addition to their many health benefits, nuts are portable, compact,
and easy to add to recipes. Because nuts are high in protein, fiber, and
healthy fat, they help you feel more satisfied after a meal, and feel fuller
longer.
Canada’s Food Guide states that ¼ cup of nuts is considered 1
serving of protein. Therefore, nuts can be added to many of your favourite
meals or snacks to help boost your protein intake, or as an alternative to
your usual protein source. It is recommended that you have at least 1-2
ounces of nuts a day (refer to the chart at the end of this article to see how many nuts are in one ounce). But, beware!
Nuts are high in overall calories so it is important to watch your consumption and not go over the recommended
intake.
ALMONDS
Almonds are one of the most commonly consumed nuts, and for good reason. In
only one ounce, almonds contain more fiber than any other nut making it one of
the best nut choices if you want to feel fuller longer.
Almonds are also an excellent source of vitamin E which is a natural antioxidant
that helps prevent coronary heart disease and helps create healthy hair and skin.
This nut is also a good source of magnesium, copper, riboflavin, and phosphorus. Almonds contain 6 grams of
protein and 12 grams of heart healthy unsaturated fat in only one ounce.
How to add almonds to your diet?
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Try adding almonds to a fresh mixed greens salad with strawberries and goat cheese for a light and
refreshing lunch
Toss them in with stir-fried green beans for extra flavor
Pack them and take them on the go as is for a quick and easy snack at school or work
PEANUTS
Most people think of peanuts as a nut, but peanuts are actually part of the legume family.
Peanuts are a very well-rounded protein and fiber-rich snack with 7 grams of protein and 2.4
grams of fiber in only one ounce. Peanuts are also a good source of vitamin E, folate, niacin,
magnesium, and potassium.
How to add peanuts to your diet?
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Try adding peanuts on top of a noodle and vegetable stir-fry
Sprinkle peanuts over rice dishes
Try peanut butter spread on apples or celery for an afternoon snack
PECANS
Pecans are a delicious nut that contains more than 19 vitamins and minerals,
including vitamin A, vitamin E, folic acid, and calcium. They are also naturally
sodium free which makes these tasty treats a very heart healthy snack. Pecans are
high in fiber too, containing 10% of your recommended intake in only one ounce.
Pecans have the most antioxidants compared to any other nut making it an overall
great choice.
How to add peanuts to your diet?
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Put them in your yogurt for breakfast
Pair them with fruit like pears for a more delicate snack
Try adding pecans to breading recipes for chicken, pork, or fish
PISTACHIOS
Pistachios provide the body with more than 30 vitamins, minerals and phytonutrients
(natural chemicals found in plant foods). This nut is an excellent source of potassium,
vitamin B6, and copper. Pistachios are also rich in protein, fiber, thiamin, and
phosphorus. A key aspect of this nut is that it contains arginine. Arginine is an amino
acid that helps decrease blood pressure, decreasing your risk of heart disease.
How to add pistachios to your diet?
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Add pistachios to pasta dishes to add flavor and crunch
Blend them into sauces or dips for a special taste
WALNUTS
Walnuts are lower in fiber compared to other nuts, but are considerably higher in omega-3
fats, which can significantly improve mental health, and heart health – decreasing your risk
of developing heart disease. See the “Oh My, Omega” article at www.journeytohealthnutrition.com for
more information on the healthy benefits of Omega-3 fats. Walnuts also have high levels of
antioxidants which can help strengthen your immune system.
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How to add walnuts to your diet?
Toss them in with a spinach salad for extra flavor and crunch
Add them into your favourite banana bread recipe
Cut them into small pieces and add then to steamed green beans, tossing with a little butter, margarine, or
oil
Hazelnuts are also called filbert nuts and are packed full of antioxidants. This nut is a
good source of vitamin E, vitamin B6, and Thiamin.
How to add hazelnuts to your diet?
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Sprinkle some onto oatmeal in the mornings
Add them to your frozen yogurt for a delicious snack
Chop them up and add them to your favourite seafood pasta
HAZELNUTS
CASHEWS
Did you know that 75% of the unsaturated fats in cashews are omega-9 fats? These
healthy fats can help promote good heart health. This nut is also high in copper, a mineral
that is essential for many of your body processes, including the proper functioning of
your organs and metabolism.
How to add cashews to your diet?
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 Try adding cashews to chicken recipes, such as pastas or stir-fry
 Add to granola mixture of oats, seeds, and dried fruit
Mix them in with favourite Asian inspired dish
How Many Nuts are in One Ounce?
Nuts
Number of Nuts
Calories*
Almonds
24
165
Peanuts
28
160
Pecans
19 halves
195
Pistachios
49 kernels
160
Walnuts
14 halves
185
Hazelnuts
21
180
Cashews
18
160
* Approximate calories in raw, unsalted, unseasoned varieties
Allergy Alert!
Unfortunately, tree nuts and peanuts are in the top 10 priority
food allergens according to Health Canada. Therefore, be
careful, especially when trying them for the first time.
Allergies to peanuts and nuts have doubled within the last
decade and are continuing to be seen more and more often in
society. Try to make sure when consuming nuts that no one
around you has an allergy and that it is a safe environment to
eat them in.
© 2013 Journey to Health Nutrition Consulting
References
Health Canada (2012). Tree Nuts: One of the ten priority food allergens. In Food and Nutrition. Retrieved June 3, 2013, from http://www.hc-sc.gc.ca/fnan/pubs/securit/2012-allergen_treenuts-noix/index-eng.php
Otten, J., Hellwig, J. & Meyers, L. (2006). Dri, Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC.: National Academics.
United States Department of Agriculture (2013). Foods List. NDL/FNIC Food Composition Database Home Page. Retrieved June 3, 2013, from
http://ndb.nal.usda.gov/ndb/search/list
Yeager, V. (2009, March). Inside the Shell: A look at the Healthy Attributes of Nuts. Todays Dietitian, 11(3), 48.