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Tree nuts, such as almonds, Brazils, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts, may help reduce the risk for chronic diseases such as heart disease, diabetes and some forms of cancer. And, in addition to their great taste, all nuts are cholesterol-free and full of important nutrients, including protein, fiber and phytochemicals. They are also a great source of vitamins such as folic acid, niacin, and vitamins E and B-6, and minerals like magnesium, copper, zinc, selenium, phosphorus and potassium.
The majority of the fat in tree nuts is unsaturated, or "good" fat (i.e., mono- and polyunsaturated fats). The key to including nuts in the diet without adding extra fat and calories is portion control. As little as one handful -or one ounce- of nuts per day can provide nutritional benefits.
To help you go nuts every day, see the tips below for adding tree nuts to any menu plan. Either add an ounce all at once, or enjoy them throughout the day. Mix and match your favorite tree nuts with any food... experiment and Go Nuts! |
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