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

Top 10 Group Halloween Costumes for Families
These store-bought and Pinterest-inspired Halloween costume ideas for groups are the perfect way to show off your creative side at your Halloween party or while trick-or-treating.

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!

12 Spine-Tingling Halloween Movies for Teens
Are you looking for a movie with just a little bit of spook-factor for your teen? Check out these 12 spine-tingling Halloween movies!

Find Today's Newest & Best Children's Books!
Looking for newly released books for your child? Try our new Book Finder tool to search for new books by age, type, and theme, and create reading lists for kids!