That's right, it is okay to go nuts. As a matter of fact, you would be crazy not to! Just hear me out. So we've been hearing for a while now that nuts are good for us and the great news is that this is still true! The findings of a 2013 research study indicate that more is better when it comes to how often we should incorporate nuts into our diet. Consumption of nuts was inversely associated with total mortality, among men and women. Furthermore, eating nuts seven times per week (compared with six, two, or less often), was associated with the lowest mortality risk. So, more nuts = lower mortality risk? Not exactly. There are many more factors to consider, so this study does not prove a direct cause and effect relationship, BUT the results demonstrate further support for including nuts frequently as part of a healthy diet. However, still, be mindful of serving size--nuts can really pack a "paunch." Nuts are high in fat and calories. Yes, it is the heart-healthy, monounsaturated fats, but pounds do not discriminate when it comes to excesses in calories. It is easy to go overboard when eating nuts because the serving size is so small in volume and we eat with our eyes, too. Instead of eating out of the bag, measure out serving sizes so that you can easily grab and snack without consuming a ton of extra calories. Also, pair the nuts with something so you aren't feeling deprived. For example, try making your own trail mix with nuts, unsweetened dried fruit, and mini chocolate chips. Add spices to make the mixtures even more interesting. You could also throw some plain, air-popped popcorn into the mix to further expand it without overstretching your calorie budget. Typically, the serving size for nuts is one-quarter (1/4) of a cup or one ounce, but I find a countable number to be easier, especially for odd-shaped pieces that don't fit nicely in a measuring cup. Serving sizes for reference (range included due to variation in size): Walnuts: 8-14 halves Almonds: 21-28 nuts Pistachios: 47-49 Whole Cashews: 16-18 For a complete list, click here You don't have to be neurotic about counting, but this just gives you an idea. Once you count and see what an approximate serving size looks like, you can eyeball it from there. I am partial to pistachios and cashews...what are some of your favorites? Check out these recent posts:
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In honor of black history month, I want to highlight the achievements of dietitian and educator, Gladys Jennings. Mrs. Jennings has a Bachelor's and Master's in Dietetics and has dedicated her career to research and health promotion through nutrition. Her research focuses on safety and improving nutrition among people of African descent. In addition to her dynamic role in academia at Washington State University, Mrs. Jennings' philanthropy includes contributing and fundraising for the National Organization of Blacks in Dietetics and Nutrition (NOBIDAN) and WSU's cultural center. As of 2008, at the age of 83, this inspirational woman had retired from her unprecedented presidency at WSU and continues to work as a self-employed nutrition consultant. There are not many blacks in the field of dietetics, which is one reason I am encouraged to pursue a career in this field. We are told time and again that African Americans are at a higher risk for several chronic conditions, including kidney disease, hypertension, and type 2 diabetes. Unfortunately, this dogma seems to have become the norm in the news and in classrooms across the country. I'm inclined to believe that these statistics are not an indication that our "blackness" makes us more susceptible to these illnesses, but rather an indication that somewhere there is a disconnect or discrepancy. Despite the progress that has been made in society, racism is still very much alive and the scientific community is not the only one to gloss over this fact. It may play out differently now in some cases, but the impact is quite similar. Racism, and the life stressors that come along with it, contribute to poorer health outcomes, period. To address and counter this, it is essential that we are represented in the area of nutrition and dietetics. We need voices to help interpret and explain the results of these scientific studies. Voices to advocate for programs and initiatives that foster healthier development of our children, so that they may grow up and become productive adults. As a Dietitian, I want to show that when equipped with the knowledge and resources, chronic illness in the black community can be prevented. Too much of the time, diagnosis comes too late. Whether this delay is by choice or due to a lack of health insurance coverage, it is unfavorable for prognosis. It is much easier and more cost effective to prevent the perils that accompany unhealthy dietary habits and a lack of physical activity. Educating is key. So, let us celebrate Mrs. Jennings, who has made great strides in tackling the health disparities that exist. It's a great battle and we must remain armed (by staying informed on health issues) so that we may continue to challenge and reject the "norms" that are forced upon us. Check out these recent posts:
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AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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