Back to School at FamilyEducation.com
Home > Food > General Nutrition > Nutritional Information > Nutty Nutrition
|

Nutty Nutrition

It's true — nuts are loaded with fat. In fact, one cup of nuts contains close to 800 calories and 70 grams of fat. Does this mean that you should never eat nuts again? Definitely not. Everyone needs some fat to maintain good health, and nuts provide the essential fats we need in their most wholesome and natural form.

Concerned about heart disease? You will be happy to know that nuts are naturally cholesterol-free and that their fat is mostly unsaturated, so they do not raise blood cholesterol levels. In fact, a number of studies have shown that eating an ounce of nuts (3 to 4 tablespoons) at least five times per week may reduce your risk of heart disease by about 35 percent.

If you look at the nutritional profile of nuts, it's easy to see how these tasty morsels might protect against heart disease, as well as many other health problems. Nuts are rich in a variety of nutrients that many people do not eat in sufficient amounts. For instance, nuts provide important minerals like magnesium, copper, zinc, and manganese, and are a good source of vitamin E. Nuts are also one of the best dietary sources of boron, which can help prevent osteoporosis. And Brazil nuts are the richest known source of selenium, a powerful antioxidant. In addition, nuts supply a variety of phytochemicals — beneficial compounds found only in plant foods that protect against cancer, heart disease, and many other health problems.

To bring out the flavor of both nuts and seeds, try toasting them. Toasting intensifies the flavors of nuts and seeds so much that you can halve the amount used. Simply arrange the nuts or seeds in a single layer on a baking sheet, and bake at 350°F for 8 to 10 minutes (5 to 6 minutes for chopped nuts) or until lightly browned with a toasted, nutty smell. Watch the nuts closely during the last couple of minutes of baking, as they tend to brown quickly. To save time, toast a large batch and store the extras in an airtight container in the refrigerator. That way, you'll always have a supply ready for all your cooking adventures.

|

Excerpted from The Best-Kept Secrets of Healthy Cooking by Sandra Woodruff, R.D. Copyright � 2000 by Sandra Woodruff.

To order this book go to www.penguin.com. Get a 15% discount with the coupon code FENPARENT.


stay connected

Sign up for our free email newsletters and receive the latest advice and information on all things parenting.

Enter your email address to sign up or manage your account.

Facebook icon Twitter icon Follow Us on Pinterest

editor’s picks

highlights

Handwriting Headquarters
We've got handwriting practice worksheets, handwriting tips, and answers to your child's writing struggles, just in time for back to school. Brought to you by BIC.

11 Coolest Lunch Boxes for Kids
Send your child's lunch to school in style! Check out our picks for the 11 best lunch boxes with great features from BPA-free accessories to spill-resistant fabric.

7 Important Back-to-School Safety Tips
Follow these back-to-school safety tips to make sure your child stays safe on the way to school, in the classroom, and while on the playground.

Kindergarten Readiness App Wins Gold
Our Kindergarten Readiness app won the Gold Award of Excellence in the educational category at the 2014 Communicator Awards. This valuable checklist comes with games and activities to help your child practice the essential skills she needs for kindergarten. Download the Kindergarten Readiness app today!

Join BIC on our mission to save handwriting and Fight For Your Write! Writing helps kids become better readers, boosts their confidence and sparks their creativity. Visit BICFightForYourWrite.com to sign our petition to save handwriting!