Tag: nuts and seeds

Nutrition, Secret Ingredient

In a Nutshell

Posted on by mghdiabeteseducation

By Leslie Wall
Dietetic Intern

Why are dietitians so crazy about nuts and seeds?! Nuts and seeds are morsels of heart healthy fats that can be added to meals and snacks or eaten alone. They pack a nutrient-dense punch of vitamins, minerals, and heart healthy fats that can lower cholesterol and reduce inflammation. They are also an excellent source of protein and fiber that help us feel full and satisfied, and add texture and flavor to many dishes.

Nuts and seeds vary in shape and size, and can be prepared in a variety of ways including toasted, roasted, raw, blanched, and salted. Aim to add a variety of nuts and seeds in their most natural form to your diet—raw or dry roasted are great choices. A serving of nuts is 1 ounce (about a palm full). Try mixing it up, as each variety of nuts and seeds contain different vitamins and minerals.

The MVPs of Nuts and Seeds – Here is a list of our favorites.

1. Almonds: Available year round, these nuts are rich in calcium, vitamin E, manganese, magnesium, copper, vitamin B2 (riboflavin), and phosphorus.

2. Cashews: High in antioxidants. Has a buttery taste when pureed, and often used to replace cheese sauces in vegan dishes. Chop and sprinkle on pizza for a meaty, flavorful texture.

3. Pecans: Buttery and slightly bittersweet, they’re typically used in pies, quick breads, cakes, cookies, candies and ice cream.

4. Pine Nuts: The edible seeds of pine trees, pine nuts are the key ingredient in fresh pesto and are out of this world sprinkled over salads, pasta, and pizza.

5. Flax Seeds: The richest plant source of omega-3 fatty acids. Add to breads, cookies, pancake mix, yogurt, and smoothies or sprinkle on cereal and salads.

6. Pumpkin Seeds (a.k.a. Pepitas): A great source of potassium, zinc and vitamin K. Roasted pumpkin seeds can be eaten alone as a snack, or and in salads and breads.

7. Sunflower Seeds: Sunflowers belong to the daisy family and are native to North America. The seeds are high in selenium, vitamin E and magnesium. Shelled seeds are delicious eaten raw or toasted, added to cakes and breads or sprinkled on salads or cereals.

Tips for Toasting: While nuts and seeds are certainly delicious eaten raw, toasting them on the stove or in the oven enhances their flavor.

  • On the stove: Place nuts in a skillet and toast for 5 to 10 minutes over medium heat. Shake and stir nuts until they’re golden brown and fragrant, then remove from the pan immediately and allow to cool.
  • In the oven: Arrange a single layer of nuts or seeds in a shallow baking pan and toast in a 350°F oven for 5 to 10 minutes, stirring occasionally.

Summer Recipe

Homemade Granola Bars ~ FitDay
Perfect for hiking, camping, and snacking.

(Post content reviewed by MGH Department of Nutrition and Food Services)

 

 

 

 

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Nutrition

Protein

Posted on by mghdiabeteseducation

Salad topped with Salmon, apples and bread slicesThe balanced plate guide for healthy eating says to devote a quarter of the plate to a lean protein.  It’s also recommended to pair carbohydrate-rich foods with protein to keep the amount of carbohydrate to a moderate portion thus assisting with blood sugar control.  But what exactly is protein?  If you said “meat”…you’re on the right track. 

Protein is a nutrient that is used to build muscle and repair tissue and also helps to provide the body with energy.  Most of the protein in a typical American diet comes from animal sources such as beef, poultry and pork.  Eggs, dairy products, fish and shellfish are also good sources of protein.  

Fish such as salmon, mackerel and tuna are good sources of the heart-healthy omega-3 fatty acids.  Many other animal-based proteins, especially red meat, can be high in saturated fat and cholesterol, both of which can contribute to the development of heart disease.  Meat and fish may be the most common sources of protein, but there are a number of good plant-based protein sources as well—handy to know if you’re reducing the amount of meat in your diet or just looking for ways to add some variety to your meal plan. 

Legumes such as chickpeas (garbanzo beans); soy (tofu, tempeh, edamame); lentils and beans, and nuts and seeds such as sunflower seeds; almonds; walnuts and pistachios are all good options.  In addition to providing plenty of protein, many of these food choices are good sources of other important nutrients.  Legumes, for example, are high in dietary fiber—a nutrient that promotes digestive health and increases the feeling of being “full” after a meal.  Almonds are a great source of calcium and vitamin E, and walnuts are an excellent source of omega-3s.  Nuts can be high in calories though, so be sure to watch your portion size to prevent unwanted weight gain.  

This goes for everything; be sure to read food labels and pay attention to serving size.  Remember, the portion of protein that you are striving for is about the size of the palm of your hand and the same thickness. 

(Information reviewed by MGH Nutrition Department)
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