“10 ways to boost your metabolism.” “9 foods that lift your mood.” ”15 supplements to boost your immune system.” People love lists. So do websites eager to grab eyeballs. Only one problem: Much of the advice isn’t based on solid science. Here are some examples.
Wouldn’t it be nice to build a stable of dips, dressings, sauces, and toppings that can take your salads, veggies, pasta, poultry, seafood, grains, and more from good to great in a snap? These fast flavorings pack a punch without much salt or sugar or add creamy richness without over doing unhealthy (saturated) fats.
Healthy EatingLindsay Moyer, MS, RDN, Kate Sherwood
“Just a handful of nuts may help keep us from packing on the pounds as we age,” reported National Public Radio in 2019.
NPR’s piece was triggered by a study in which researchers (some partly funded by the nut industry) followed nearly 145,000 people for 20 to 24 years. Compared to those who didn’t eat nuts, those who ate at least half an ounce of nuts a day (the equivalent of about 12 almonds) had a 23 percent lower risk of gaining roughly 10 pounds over any given four-year period.
Why look at nuts and weight?
“People think nuts are fattening because they’re high in fat,” explains Marion Nestle, the Paulette Goddard professor emerita of nutrition, food studies, and public health at New York University. That may lead people to avoid them.
Nuts get lots of attention...and they deserve it. Healthy fats. Vitamins & minerals. A little plant protein. And talk about taste! The hard part: stopping after one serving.
If you’re trying to eat more nuts and seeds—or just trying to find the healthiest ones—here are 9 tips to consider.
Nuts get lots of attention...and they deserve it. Healthy fats. Vitamins & minerals. A little plant protein. And talk about taste! The hard part: stopping after a serving.
Could you use a few more healthy snacking ideas? We have 6 tips to get you started.
1. Consider “calorie density.“
Foods lower in calorie density have fewer calories per bite. For example, here’s 100 calories’ worth of a dozen snacks. It’s easy to see how you’ll fill up on more food with fresh (not dried) fruits or vegetables because they’re lower in calorie density than most other snacks. Don’t like your vegetables plain? Scroll down to number 3.
Toasting nuts in the oven makes them even more flavorful. Toast at 325°F for 8 to 15 minutes. Just keep a close eye on them. Nuts can go from untoasted to burnt in what seems like seconds.
Peanut allergy kills more people in the United States than allergies to any other food. And doctors didn’t know how to prevent peanut allergies…until the landmark LEAP study came out in 2015.
What makes your product stand out? Surely, your marketing department can think of something. You could add veggies, almond butter, probiotics, or protein...or take away something like grain or gluten. So what if it doesn’t actually make the food much healthier, as long as you make the sale? Thanks to the hype, these items look healthier than they are.
Peanut butter’s got competition, and not just from almonds. There’s cashews, macadamias, soy, peas, and seeds.
Most nut and seed butters offer a nice dose of nutrients—some protein, magnesium, zinc, copper, and vitamin E—along with their good fats.
But do you also need added omega-3s, egg whites, collagen, or coconut? And which butters add enough sugar and oil to rival frosting? Here’s our guide to the nut-butter aisle.
