Simple Changes to Improve Your Diet: Week 8: Go Nuts

Nuts are a great daily addition to any diet and a smart replacement to more carbohydrate based snacks like granola bars and crackers.

Food + Drink Cooking and Entertaining Brian Webb

This article was published on March 19th, 2011

The eigth installment of 10 simple ways you can change and improve your diet to lead a healthier lifestyle. The tips and information from this series comes from Choices Markets Dietician, Desiree Nielsen.

This week’s tip: Go Nuts

Nuts are a great daily addition to any diet and a smart replacement to more carbohydrate based snacks like granola bars and crackers.

Nuts provide monounsaturated fats, protein, fibre and plenty of trace minerals. Nuts are rich in magnesium, potassium and B vitamins to protect your heart. Need a little iron boost? Cashews and Almonds stand out. Almonds are superstars for their vitamin E, fibre and protein; just 2 Brazil nuts will supply a cancer fighting dose of antioxidant selenium and walnuts deliver anti-inflammatory omega 3 fats.

Worried about weight gain? Nuts are energy rich, so portion control is key: choose your favourite and enjoy ¼ cup per day. A 2007 study published in the British Journal of Nutrition found that a eating a small amount of nuts everyday does not contribute to weight gain – likely because people are able to compensate by eating fewer calories later.

To preserve health benefits, buy unsalted, unsweetened nuts raw (unroasted) and store in the fridge. For a hit of sweetness, add a tbsp of dried fruit to your daily dose.

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