Eat Your Nuts
Eat Your Nuts
Just about everyone that we advise on nutrition will be influenced by us to incorporate nuts into their diet. We are big believers in adding nuts to your diet for the following reasons:
1) They are high in energy, mostly fat, but good fat
2) They keep you satisfied for longer
3) They are extremely convenient – you can take them anywhere!
Some of our personal favorites include:
1) Adding Walnuts to your oats & protein powder mix (often called choc-slop)
2) 30g “packet” of almonds, just like the sultanas you used to take to school!
3) 1 teaspoon of macadamia nut butter as a afternoon snack – just remember your portion control!
Recommendations regarding nut consumption by key health authorities
Nutrition organisations around the world recommend eating nuts. Some of these recommendations are outlined below:
National Heart Foundation of Australia: “Snack on plain unsalted nuts and fruit.”
Nutrition Australia: Nuts reside in the base of the Healthy Eating Pyramid along with breads and cerals and fruits and vegetables as everyday foods.
Nuts in the Dietary Guidelines for Australians Adults and Children Nuts fit well within the dietary guidelines for Australian adults, children and adolescents, specifically within the guideline that recommends to include lean meat, fish, poultry and/or alternatives. Nuts are high in protein and provide useful amounts of iron and zinc, three key nutrients provided by this food group.
The Dietary Guidelines for Australian adults and the Dietary Guidelines for Children and Adolescents state “Legumes, nuts and certain seeds, along with other plant foods, have been shown to offer specific health benefits and their inclusion in the diet is recommended for everyone.” Whole nuts are not suitable for very young children due to the potential to cause choking, however they can be included in the diet in paste form.
The Australian Guide to Healthy Eating The Australian Guide to Healthy Eating recommends 1-1½ serves of lean meat, fish, poultry or alternatives daily for most children and adults9. This equates to 7-11 serves a week. The message to enjoy a handful (30g) of nuts 5 times a week equates to 3 servings from this food group weekly. In terms of frequency and amount, this message fits well with other public health messages to consume red meat 3-4 times a week and fish twice a week for good health.
Just about everyone that we advise on nutrition will be influenced by us to incorporate nuts into their diet. We are big believers in adding nuts to your diet for the following reasons:
1) They are high in energy, mostly fat, but good fat
2) They keep you satisfied for longer
3) They are extremely convenient – you can take them anywhere!
Some of our personal favorites include:
1) Adding Walnuts to your oats & protein powder mix (often called choc-slop)
2) 30g “packet” of almonds, just like the sultanas you used to take to school!
3) 1 teaspoon of macadamia nut butter as a afternoon snack – just remember your portion control!
Recommendations regarding nut consumption by key health authorities
Nutrition organisations around the world recommend eating nuts. Some of these recommendations are outlined below:
National Heart Foundation of Australia: “Snack on plain unsalted nuts and fruit.”
Nutrition Australia: Nuts reside in the base of the Healthy Eating Pyramid along with breads and cerals and fruits and vegetables as everyday foods.
Nuts in the Dietary Guidelines for Australians Adults and Children Nuts fit well within the dietary guidelines for Australian adults, children and adolescents, specifically within the guideline that recommends to include lean meat, fish, poultry and/or alternatives. Nuts are high in protein and provide useful amounts of iron and zinc, three key nutrients provided by this food group.
The Dietary Guidelines for Australian adults and the Dietary Guidelines for Children and Adolescents state “Legumes, nuts and certain seeds, along with other plant foods, have been shown to offer specific health benefits and their inclusion in the diet is recommended for everyone.” Whole nuts are not suitable for very young children due to the potential to cause choking, however they can be included in the diet in paste form.
The Australian Guide to Healthy Eating The Australian Guide to Healthy Eating recommends 1-1½ serves of lean meat, fish, poultry or alternatives daily for most children and adults9. This equates to 7-11 serves a week. The message to enjoy a handful (30g) of nuts 5 times a week equates to 3 servings from this food group weekly. In terms of frequency and amount, this message fits well with other public health messages to consume red meat 3-4 times a week and fish twice a week for good health.