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August 30, 2011 at 6:48 AMComments: 0 Faves: 0

The Mediterranean Diet: Nuts

By Jessica Corwin MPH RDN More Blogs by This Author

Registered dietitian Jessica Butcher goes over which nuts fit perfectly into the Mediterranean Diet.
Mediterranean Diet Nuts  – Jessica Butcher
Host, Gerry Barnaby - Hey, what’s happenin’, Barnaby here.  You know, we’re talking about the Mediterranean Diet on This HelloLife Moment.  And, I have a question for you, Jessica Butcher, Registered Dietician who knows all.  You’re talking about how nuts are good for you on the Mediterranean Diet, correct?
Health Coach, Jessica Butcher, RD – That is very true.  Heart – nuts are rich in heart healthy fats.  Your monounsaturated fats and even some of your polyunsaturated omega 3 fatty acids – particularly found in the walnuts. 
Barnaby – Ah, but not necessarily in one of my favorites, the peanut brittle.  Is there any nutritional value to the peanut brittle?
Jessica – Well the peanuts, which are very much coated in sugar right there – and sugar does cause inflammation – but the peanuts?  They’re going to help counteract that a little bit.  So, perhaps in moderation, enjoy a piece of that once in awhile.  But a much better snack would be to just stick with some pure walnuts, almonds, cashews and pistachios.
Barnaby – Alright, well, let’s take a look at it because, you know they get served up in pretty good sized containers.  This being the walnuts, this being the almonds, these being the sunflower seeds and these being pistachio nuts.  But I mean, out of all of these, how big a portion should we be to keep within the heart health of a Mediterranean Diet?
Jessica – Well, the goal is to keep your snack to about one ounce for these nuts.  So maybe just a small handful.  I think it’s about 14 almonds if you wanted to be able to count them out for you.  And sometimes even if you read the nutrition facts label that comes with them it will tell you how many are in one ounce. 
Barnaby – Interesting. Because as I look at your delicate hands, I can imagine, 14 almonds fitting in there – you’d be squeezing them out the sides. 
Jessica – Well, it does work pretty – that’s an easy way to keep that intact.  Then you’ll maybe grab less and save yourself even more calories. 
Barnaby – Excellent!  Well, I tell you what.  It’s all about good heart health habits.  And the Mediterranean Diet, which we have learned in previous segments, is all about not subtracting foods, but rather, having foods that are good for you.  And so, the jury is in, and nuts are good for you.
Jessica – Yeah. Definitely.  Rather than looking at that, the Mediterranean Diet rather than looking at that total fat – trying to cut down your total fat?  They just want you to make smarter choices with all the fat.  So just make smart choices and go for the unsaturated fat.
Barnaby – Excellent! Good advice, as usual.  Jessica Butcher, Registered Dietician in this, another HelloLife Moment.  We’re all about matching your commitment to a healthy lifestyle.  Peanut brittle anybody?

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