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Eating Right for a Healthier You: Nuts and Seeds.

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Presentation on theme: "Eating Right for a Healthier You: Nuts and Seeds."— Presentation transcript:

1 Eating Right for a Healthier You: Nuts and Seeds

2  Toxic chemicals, metals  Found in air, water, soil  From industrial accidents and improper storage or disposal of chemicals

3  In 1980, U.S. Congress established the Superfund Program to locate, investigate, and clean up hazardous waste sites throughout the United States. Photo by Lisa Gaetke, PhD RD

4  UK participates in the Superfund Program through an NIH grant  UK researchers are studying the effect of environmental pollutants and hazardous chemicals on: ◦ Nutrition ◦ Health ◦ The environment

5  Pollution in the environment may increase the risk of diseases ◦ Heart disease ◦ Type 2 diabetes ◦ Cancer  We can’t always control if we’re exposed to pollution  Good nutrition can help!

6  Healthy food choices can help protect the body from the effects of pollution ◦ Improve the body’s immune system ◦ Provide antioxidants and other disease fighting nutrients

7  Eating plant foods, such as nuts and seeds, makes your diet more nutritious ◦ May help prevent chronic diseases ◦ May help protect the body from pollutants in the environment

8  A nut is defined as a hard-shelled dry fruit or seed with a separable rind or shell and interior kernel.  A seed is defined as the grain or ripened ovule of plants used for sowing.

9  Low in saturated fat  No cholesterol  Great source of magnesium and vitamin E  Good source of: ◦ Healthy fats ◦ Fiber ◦ Protein ◦ Phytonutrients

10  Monounsaturated fat ◦ May help lower cholesterol  Polyunsaturated fat ◦ Small amounts are necessary for health  Nuts and seeds are considered heart healthy

11  Great source of fiber  Contain healthy fats, but no cholesterol  Good source of phytonutrients

12  Are nutritious compounds found in plant foods  Also called phytochemicals  Provide: ◦ Antioxidants ◦ Anti-inflammatory abilities ◦ Anti-tumor properties ◦ Protection against heart disease and stroke

13  Phytonutrients are divided into many groups  Two groups are: ◦ Plant sterols ◦ Polyphenols  Both plant sterols and polyphenols are found in nuts and seeds

14  USDA MyPyramid - a ½ ounce serving of nuts or seeds is equivalent to a 1 ounce serving of meat or poultry  This is about 12 almonds, 24 pistachios, 7 walnut halves, or 1 level tablespoon of nut butter  ½ ounce is a good serving size for a snack

15  FDA recommends - 1.5 ounces of nuts and seeds per day as part of a heart healthy diet  This is about 1/3 cup  If you substitute nuts and seeds as the protein in your meal, a 1.5 ounce serving would be equal to a 3 ounce serving of meat, poultry, or fish

16  The FDA’s 1.5 ounce daily serving of nuts and seeds applies to almonds, hazelnuts, peanuts, pecans, pine nuts, pistachios, and walnuts  Brazil nuts, cashews, and macadamia nuts are not included in this health claim because they contain more saturated fat

17  Best Choice: Raw, unsalted, unroasted  Salted nuts add sodium  Roasting can increase the saturated fat content of the nuts and seeds

18  Best to store in airtight containers in the refrigerator for up to 4 months  Or store longer in the freezer for up to 8 months  The fat in nuts and seeds can become rancid

19 ◦ Chopped almonds, walnuts, or pecans to salads, breakfast cereal, or yogurt ◦ Peanuts to a stir fry recipe ◦ Pine nuts to pasta

20  Replace salad croutons with seeds  Choose whole grain crackers with added seeds  Add ground walnuts to your pancake batter  Add nuts or sunflower seeds to bread dough before baking  Try peanut or almond butters in a stir fry recipe  Include ground flaxseed in batters or breading for oven-baked fish or chicken


22 Lisa Gaetke, PhD RD Professor Carolyn Hofe, MS RD Graduate Student Beth Willett, BS Graduate Student School of Human Environmental Sciences Department of Nutrition and Food Science June 2010 Copyright © 2010 for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include this copyright notice. Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability or national origin. This presentation made possible in part by NIH Grant #P42 ES007380. Its contents are solely the responsibility of the authors and do not necessarily represent the official views of NIEHS, NIH. Photos from

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