1. Environmental Pollution and Nutrition
Eating Right for a Healthier You: Nuts and Seeds

2. What are environmental pollutants?
Toxic chemicals, metals
Found in air, water, soil
From industrial accidents and improper storage or disposal of chemicals

3. Superfund program
In 1980, U.S. Congress established the Superfund Program to locate, investigate, and clean up hazardous waste sites throughout the United States.
Congress began this program in the 1980s in response to the Love Canal and Times Beach, well-known environmental disasters occurring in the 1970s.
Photo by Lisa Gaetke, PhD RD

4. UK Research
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 and disease
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. The nutrition connection
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 Right for a Healthier You: Nuts and Seeds
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
Chronic diseases: Type 2 diabetes, cardiovascular disease, certain cancers

8. Nuts and seeds
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. Why are nuts and seeds healthy?
Low in saturated fat
No cholesterol
Great source of magnesium and vitamin E
Good source of:
Healthy fats
Fiber
Protein
Phytonutrients
Vitamin E: antioxidant potential, healthy immune functioning
Magnesium: Needed in the formation of bones and teeth, plays a role in the conduction of nerve impulses, muscle contraction, normal heart rhythm
Phytonutrients: also called phytochemicals, found only in plant foods, health benefits

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

11. Plant proteins Great source of fiber
Contain healthy fats, but no cholesterol
Good source of phytonutrients

12. Phytonutrients 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
Plant sterols: studied for cholesterol lowering effects
Polyphenols: may provide protection against heart disease

14. Serving size of nuts and seeds
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. Heart healthy serving size
FDA recommends 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
This FDA recommendation is not meant to increase total daily calories eaten. A 1.5 ounce portion of nuts or seeds would replace a meat, poultry, egg, cheese, or fish serving for that day.

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

18. Storage
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. Add nuts and seeds to already familiar favorites
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

21. Can you think of other ways to include nuts and seeds in your meals?

22. School of Human Environmental Sciences
Photos from 123RF.com
This presentation made possible in part by NIH Grant #P42 ES Its contents are solely the responsibility of the authors and do not necessarily represent the official views of NIEHS, NIH.
Lisa Gaetke, PhD RD
Professor
Carolyn Hofe, MS RD
Graduate Student
Beth Willett, BS
School of Human Environmental Sciences
Department of Nutrition and Food Science
June 2010
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