Download Go Nuts!

Go Nuts!
Nuts Are High in FAT
• High fat = High Calorie.
• On average, 85% of fat found in nuts is
unsaturated.
• Unsaturated fat can decrease LDL
cholesterol.
Omega-3
• Essential fatty acids
• Found in fish oils, but nuts are also an
important source.
• Women should get 1.1 grams and men
should get 1.6 grams of omega 3’s
everyday.
Antioxidants in Nuts
• Good sources of
antioxidants and
phytochemicals.
• Help prevent chronic
diseases.
Phytochemicals are
plant chemicals
associated with
many health
benefits.
Nuts are a Great Source of Protein
• Part of the Protein
Group.
• 1 ounce provides
about 4 grams of
protein.
• Less saturated fat
and no cholesterol
Let’s Compare
Serving Size
(1 ounce)
Almond Cashew Pecan Peanut Walnut
Calories
160
160
200
160
190
Fat (g)
14
13
20
14
18
Unsaturated
(g)
Protein (g)
13
12
17
12
16
5.7
4
2.2
6.7
4.1
Did you Know?
“Scientific evidence suggests but does not
prove that eating 1.5 ounces per day of most
nuts, as part of a diet low in saturated fat
and cholesterol, may reduce the risk of heart
disease.”
– U.S. Food and Drug Administration
Weight Control
• Portion control is key.
• Limit to a small handful (about 1
ounce).
• Can help control your appetite.
Nuts and Diabetes
• May lower risk for diabetes.
• Little carbohydrate so a smart diabetic
snack.
• Also may lower LDL-cholesterol (bad
kind)
Nutrition Tips
• Eat a variety of nuts.
• Limit your intake by sprinkling on
salads, stir-fry dishes, fish, or cereals.
• Balance out your fat from nuts with
other lower fat foods
Tips for Buying and Storing
• Keep in airtight container.
• Store in the refrigerator for
up to 6 months or 1 year in
the freezer.
• When buying whole nuts,
look for clean, uncracked
shells.
How Much Do You Know About
Nuts?
1. Nuts are high in saturated fat. T/F
2. Consuming nuts may help control your
appetite. T/F
3. Eating nuts increases your risk for high
blood pressure. T/F