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Nuts and Peanuts and a Healthy Lifestyle

A healthy lifestyle is one that is balanced in every sense of the word. This not only includes balance across the food choices that you make but also balance between the energy or food that you eat and the energy that you burn through physical activity. Nuts and peanuts contain nutrients that are an important component to an overall healthy lifestyle. These important nutrients include unsaturated fats, plant proteins, dietary fiber, vitamin E, potassium, magnesium and other various phytochemicals.

Nuts and peanuts occasionally get a bad rap because they are a concentrated source of dietary fat and calories. What is important to note however is that the fat found in nuts is unsaturated fat, including both monounsaturated and polyunsaturated fats, fats that have been found to decrease risk of cardiovascular disease. Because nuts and peanuts contain so many important nutrients they are also considered nutrient dense foods. Thus, nuts are an important source of nutrients but should be consumed in moderation, about 1.5 ounces per day, to keep calories in check.

 

Nuts and Other Healthy Snacks:

    • Nuts are a great choice for snacking because they can help to make you feel fuller longer.1,2 This effect is likely due to the unsaturated fats and fiber found in nuts. Snacks overall can be a very beneficial part of your diet as long as you adhere to a few simple principles.
      • Never go longer than 2-3 hours without snacking; this will prevent you from becoming too hungry and over-induldging when you sit down to eat a meal. Good times for snacks are between breakfast and lunch and lunch and dinner.
      • Make sure the portions you choose are appropriate for snack-sized servings, generally between 100-200 calories. Remember, these are mini-meals! Below is a table outlining the nutrition for 1 ounce of almonds, macadamias, peanuts and walnuts.
      • A little planning goes a long way - purchasing pre-cut, bagged fruits and vegetables and individually portioned nuts and whole wheat crackers ensures healthful snack options are always on hand. Another option is to buy the regular sized containers of nuts and crackers and portion them out yourself – using sandwich or snack-sized plastic bags.
      • Remember to balance the snacking that you do throughout the day with physical activity!
  • Healthy Snack Examples:
    • Nuts and seeds are great filling snack choices because they are high in protein and contain various minerals such as magnesium and phosphorus. Nuts also have omega-3 fatty acids and monounsaturated fat, which are heart healthy. Good snack options include: 1 ounce of any unsalted, roasted, or dry nut, 2 Tbsp of natural peanut butter with celery and raisins, or ¼ cup of trail mix made from dried fruit, seeds, and nuts.
    • Fruits and vegetables make great choices for snacks because they are low in fat and calories but are great sources of soluble fiber as well as a variety of vitamins and minerals. They also come in a number of different nutritious forms- you can eat them fresh, frozen, dried, canned, cooked, roasted, grilled, steamed, or juiced. There are so many different ways to eat your favorite fruits and vegetables- alone, with your favorite dip, mixed into a soup, as a side dish, a main course, in a drink- the possibilities are endless!  Some examples of simple, healthy snacks include:
      • 1 cup of fresh vegetables dipped into 1/4 cup of hummus,
      • a smoothie made out of fresh or frozen fruit and ½ cup of low-fat yogurt,
      • 6 ounces of 100% fruit or vegetable juice,
      • 1 ounce of dried veggie chips,
      • 1/2 cup canned or fresh fruit dipped into 1 ounce of chocolate fondue.
    • Foods that are low in fat and fall into the dairy family are also smart snacking options. These low fat dairy foods are high in protein and calcium, and help you to build muscle and keep your body functioning normally. Easy ways to incorporate low fat dairy items as snacks into your daily diet are
      • 1 cup reduced fat or low fat chocolate milk
      • ½ cup of tomato, basil and mozzarella salad (made with 1 ounce mozzarella cheese),
      • ½ cup of frozen yogurt or low fat ice cream,
      • 1 piece of string cheese, a 5 ounce drinkable yogurt, or
      • 1 cup of cottage cheese with ½ cup of fruit.
    • Whole grains are another excellent snack option because they are high in fiber and full of complex carbohydrates, both of which keep you feeling full longer. They also give you the energy that you need to exercise and to go about your activities of daily living. Some great snack options involving whole grains are
      • ½ cup of whole grain pretzels, crackers, or chips dipped into ¼ cup of salsa,
      • ½ of a whole grain English muffin with 1 Tbsp of peanut or almond butter,
      • 2 cups air popped or low fat popcorn,
      • a 2 ounce wheat bagel with a slice of lean turkey, or
      • ½ cup of a whole grain cereal or oatmeal, topped with fruit and low fat milk.

 

  • Benefits of Healthy Snacking:
    • By choosing to incorporate healthy snacks into your daily diet, you can:
    • Consume additional nutrients, such as vitamins, minerals, and fiber.3,4
    • Increase satiation and prevent overindulging.5
    • Fuel the body for physical activity.6
    • Increase productivity at work.7
    • Maintain current weight.8
    • Regulate blood sugar levels.9  

 

Responsible Snacking:

Sebastian et. al.10 conducted a study on the effects of frequent snacking on the diet, particularly in terms of meeting national recommendations. Data from 24-hour recalls provided by the National Health and Nutrition Examination Survey (NHANES) spanning from 2001-2004 was used to assess the snacking frequency and choices of 4357 adolescents. A regressional analysis was used to analyze data in an attempt to answer the original research question.

 

Reference List

1.   Mattes, R. D., Kris-Etherton, P. M., and Foster, G. D. Impact of peanuts and tree nuts on body weight and healthy weight loss in adults. J Nutr 138 (9): 1741S-1745S, September, 2008.
2.   Mattes, R. D. The energetics of nut consumption. Asia Pac.J Clin Nutr 17 Suppl 1 337-339, 2008.
3.   Hallund, J., Hatloy, A., Benesi, I., and Thilsted, S. H. Snacks are important for fat and vitamin intakes among rural African women: a cross-sectional study from Malawi. Eur.J Clin Nutr 62 (7): 866-871, July, 2008.
4.   Harnack, L., Walters, S. A., and Jacobs, D. R., Jr. Dietary intake and food sources of whole grains among US children and adolescents: data from the 1994-1996 Continuing Survey of Food Intakes by Individuals. J Am Diet.Assoc. 103 (8): 1015-1019, August, 2003.
5.   Kirk, T. R. Role of dietary carbohydrate and frequent eating in body-weight control. Proc.Nutr Soc. 59 (3): 349-358, August, 2000.
6.   Burke, L. M., Kiens, B., and Ivy, J. L. Carbohydrates and fat for training and recovery. J Sports Sci. 22 (1): 15-30, January, 2004.
7.   Haria, K. 20 Foods to Snack on for Enhanced Productivity. http://www.lifehack.org/articles/lifestyle/20-foods-to-snack-on-for-enhanced-productivity.html January 22, 2008.
8.   Bellisle, F., Dalix, A. M., Mennen, L., Galan, P., Hercberg, S., de Castro, J. M., and Gausseres, N. Contribution of snacks and meals in the diet of French adults: a diet-diary study. Physiol Behav. 79 (2): 183-189, July, 2003.
9.   Orre-Pettersson, A. C., Lindstrom, T., Bergmark, V., and Arnqvist, H. J. The snack is critical for the blood glucose profile during treatment with regular insulin preprandially. J Intern.Med. 245 (1): 41-45, January, 1999.
10.   Sebastian, R. S., Cleveland, L. E., and Goldman, J. D. Effect of snacking frequency on adolescents' dietary intakes and meeting national recommendations. J Adolesc.Health 42 (5): 503-511, May, 2008.