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Timely Tip #36
Eat a handful of nuts for a healthy snack.
Long valued for their flavor and crunch, nuts now are also known to be good for
health. Almonds, walnuts, pecans and other tree nuts have a number of health
benefits when eaten in moderation. These health benefits include reduced risk of
heart disease, reduction in LDL (‘bad’) cholesterol, and prevention of other
chronic diseases like cancer, diabetes and cataracts.
It is important to note that these advantages are seen when nuts are part of a
diet low in saturated fat and cholesterol. Nuts themselves are high in fat,
although mainly the unsaturated kind. Nuts are also a source of omega-3 fatty
acids which help fight cancer. To gain the greatest health benefits use nuts in
place of other high fat foods like cookies or chips, or as a meat substitute in
vegetarian dishes.
Nuts fit easily into meals and snacks. For example, include a tablespoon of
sliced almonds or chopped pecans on cereal or stirred into fruit flavored yogurt
for breakfast. Or, try a handful of nuts tossed into a salad for lunch; or mix
toasted pine nuts with pasta for dinner.
Toasting makes nuts even tastier. Spread a single layer in an ungreased baking
pan and bake in a 350°F oven for 5 to 10 minutes stirring once or twice. Or,
toast in a dry skillet over medium heat on stove top.
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