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Nut Prescription for Lunch and Snack Time

Updated on May 6, 2016
What do Brazil nuts, walnuts, pecans, almonds, and pistachios have in common?
What do Brazil nuts, walnuts, pecans, almonds, and pistachios have in common? | Source

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.

!/4 cup of nuts may surprise you when you pour them into your hand!
!/4 cup of nuts may surprise you when you pour them into your hand! | Source
A Plateful of Health!
A Plateful of Health! | Source

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.

Chocolate with nuts--delicious!
Chocolate with nuts--delicious! | Source
Mix nuts up for a flavor-filled treat, than add some quality chocolate chips for a yum snack.
Mix nuts up for a flavor-filled treat, than add some quality chocolate chips for a yum snack. | Source

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.


How often do you include nuts in your diet?

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What Are Your Favorite Nuts To Eat?

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    • phdast7 profile image

      Theresa Ast 5 years ago from Atlanta, Georgia

      RT - Great Hub. For years I only thought of nuts as a fattening snack food, but more recently I have learned about their health benefits. And using them a s protein source in moderation is a good thing because they contain healthy fats. Thank you for doing the research and reminding us that 1'4 cup is a healthy amount. :)

    • RTalloni profile image

      RTalloni 5 years ago from the short journey


      Thanks much for adding your comment to this nut prescription. We are enjoying nuts even more these days and I'm glad you are benefiting from them too.

    • ktrapp profile image

      Kristin Trapp 5 years ago from Illinois

      This is terrific and so true. There are so many benefits to nuts but you really don't want to overindulge. A "prescription" is the perfect way to put it. At times I have also tried to have a Brazil nut daily thinking the selenium would somehow help with thyroid issues (I cannot recall what it was I was thinking exactly) but I can only seem to find them with mixed nuts and forgot about it. I have also found that just a few nuts with all the protein keep you full and help you avoid eating unhealthy snacks. Excellent hub. Voted interesting.

    • RTalloni profile image

      RTalloni 5 years ago from the short journey


      Thanks much for your input on this nuts for lunch and snack time hub. They are such a great health food that I had to define my "prescription" for our diets and I'm glad to know that sharing it with others is helpful.

      Selenium is indeed known to benefit the thyroid. Studies have shown that its benefits for our bodies are wide ranging, from top to bottom, inside and out, Selenium works hard.

      It's easy to get too much selenium even in foods, though, so we eat no more than 1 Brazil nut per day because we also get selenium in eggs and other foods. Side effects of too much selenium can be serious and it can take a while to eliminate an overabundance from our bodies.

      We buy Brazil nuts from bulk bins in markets so we can have them on hand. Nut's protein, nutrients, and fiber all work together to make them the perfect snack food for helping us leave junk food at the store.

    • kashmir56 profile image

      Thomas Silvia 5 years ago from Massachusetts

      Great hub and you are so right about the benefit of eating nuts, i like the nut prescription that is so awesome ! I like all of the nuts in the nut family and snack on them when ever i can.

      Vote up and more !!!

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