Are you Nuts?!
There are some great benefits of adding nuts and seeds into your diet. They contain healthy fat and protein for a great energy combo! Adding a handful of nuts or seeds between meals may help you eat less during your meals and eliminate unhealthy binges. It is important to remember that even though nuts and seeds have high nutritional value, they are high in calories as well (use sparingly if trying to lose weight).
Uses for nuts and seeds
Add to salads or steamed veggies
Grind and use as crust on fish or chicken
Sprinkle on warm cereal or yogurt
Grind and blend with grains or lentils (somewhat making meatless burgers)
Some good choices
almonds-highest in calcium and fiber
cashews-high in protein
pecans-high in iron, great with salads and baked goods
pine nuts-rich in magnesium
walnuts-strengthen kidney and lungs, brain food
pumpkin seeds-very high in protein and essential fatty acids (EFA's), high in zinc, iron and calcium; good with grains and veggies
sesame seeds-very rich in magnesium, manganese, iron, copper and calcium
sunflower seeds-high in linoleic acid, fiber, B vitamins, vitamin E and amino acids