Nuts. Naughty but not!

Nuts are nutrient dense foods and being included in food guide pyramid as one of the meat substitutes.  As more and more people move toward healthy diet, why not take a great pleasure and send a nut-themed Christmas hamper to those you care.
Nuts Fact Sheet:

• Nuts are naturally cholesterol free and majorities are low in saturated fat, high in monounsaturated and polyunsaturated fats which shown to lower LDL cholesterol.
• In 2003, the FDA authorized the following health claim for nuts, 「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」.  Because of the saturated fat content, the only 7 nuts that are eligible for this claim are almonds, hazelnuts, peanuts, pecans, pine nuts, pistachios and walnuts. 
• Nutrition Wise, nuts are rich in phytochemicals, such as phytosterols, carotenoids, flavonoids which may help protect against heart disease and cancer.  They are also high in fiber, vitamins (niacin, folic acid, Vitamin E and B6) and minerals (magnesium, potassium, phosphorus, selenium, and zinc).  
• Sampling nuts:  While almonds are excellent source of Vitamin E, walnuts are excellent source of omega-3 fatty acids. 
• Nuts are rich in protein. Half ounce of nuts, as one ounce meat equivalent, is included in the meat, poultry, fish, dry beans or peas, eggs, nuts and seeds group in Food Guide Pyramid (www.mypyramid.gov) .   ½ ounce of nuts = 12 almonds or 7 walnut halves.  
• Weight control:  Nuts have rich and complex flavors, a single serving can be so satisfying and tend to be filling which aid in weigh control.
• As with all foods, enjoy the varieties of nuts in moderation. Substitute half ounce of almond in place of refined carbohydrate snack, or have a half ounce of chopped walnuts in place of high fat meat - to boost positive outcome to your health.
   

*This article had appeared in VOle Health Tips.