Nut Prescription for Lunch and Snack Time
Nuts Make Healthy Lunches and Snacks
Learning more about eating healthier includes learning more about nuts. They are a super ingredient in a wide variety of our recipes, and they are the go-to food when we are on the run.
Eating Prescribed Nuts: What's The RIght Amount?
By gradually reading up on the benefits of various nuts we've learned to make walnuts, Brazil nuts, pecans, almonds and pistachios our basic nut menu. Other nuts are also valuable foods, but these make up our prescription.
You do not need me to go over all of the nutritional benefits of each one for you. You know they are healthy foods and you know you should include them in your daily diet. Besides that, the information is readily available if you want it.
The purpose of this hub is simply to share the ways we take advantage of the nutritional benefits that these nuts offer by knowing how many to eat. From meals to snacks, these handy foods can be eaten with confidence in their goodness.
Why A Nut "Prescription"
Why do we need a “prescription” for nuts? Well, it may be that only a nut lover needs one. If you are nuts about nuts then you know that it is easy to overindulge in them.
One handful is good and good for you. Two hands full also taste good but you may be eating too much of a good thing and that’s bad. Over eating foods we like is a problem, even if they are healthy.
If you don’t love nuts then you might need a "prescription" so you can know just how many to eat in order to get the nutrition you need. You can plan around the so-called prescribed amount and enjoy foods you like better.
A “prescription” of nuts not only keeps us from gaining excess weight by over eating, it also keeps us from consuming too many particular vitamins and minerals. This is especially important if we take vitamin or mineral supplements. Be sure you know how many to eat!
!!! If you are allergic to nuts run far away from this hub and do not return! Do not play Russian roulette with this food if you have an allergy to it! Sadly, I know of one young person who did do that.
Our Nut Prescription
Several days a week we try to incorporate the following nuts into our diets. We sometimes make them a major part of a meal--they fill up a plate!--or snack on them throughout the day. Some may be included in a recipe, while others are eaten on the go.
• 1 Brazil nut supplies selenium among other important nutrients, similar to other nuts.
• 7 Walnut Halves (1/4 cup) improve cardiovascular function and have anti-inflammatory benefits as well as needed vitamins and minerals like other nuts.
• 12 pecans (1/4 cup) give the protein of 2 ounces of meat for the average adult and are high in antioxidants. As with other nuts, pecans contain healthy fats.
• 23 Almonds (1/4 cup) reduces blood sugars, boosts calcium, and offers many other benefits, the same as other nuts.
• 49 pistachios (1/4 cup) are a fiber powerhouse that help curb appetite. Like other nuts, they provide an abundance of important nutrients like potassium and phosphorus.
Mixing Up Nuts For Lunches And Snacks
Sometimes adding cashews or macadamias because we enjoy them and know about some of their health benefits lets us mix up our self-prescribed nut blend. We also get the benefits of almonds from almond milk which we use to replace cow’s milk because of allergies.
A very special addition is to add 1/4 cup of chocolate chips. I have to be careful that these are dairy free. Admittedly, I am a chocoholic, but there is definitely something exceptional about chocolate and nuts together.
You may think this is a lot of nuts to eat in one day, however, they make economical sense for our health and our wallets. They are filling and satisfying, and important in this economy, they are also budget friendly.
Pre-packing mixed up snack bags from your own stock of nuts is a tremendous savings and assures that you have nutritional food when the hungries hit. As well, you probably know that using them in recipes and on salads are easy ways to incorporate them into meals. Do I need to mention how good they are in desserts?
Fabulous Cod and Pistachios!
Summary Of Why We Should Have A Prescribed Amount Of Nuts Each Week
• Nuts can work to improve our immune system.
• Nuts can protect our heart and its systems.
• Nuts can fight cancer cells.
• Nuts can add important fiber to our digestive systems.
• Nuts can furnish us with required minerals and vitamins.
You can make your own nut prescription rather than follow ours. Read up on their benefits and decide what you need most, then follow your prescription to get all the good things they provide for your health.
Important Note: Information in this hub does not make claims about your health. Your health needs should be evaluated by a medical professional.