Being in class each day can get tiring and trigger extreme hunger. As students, this feeling often results in reaching for that easy, on the go, accessible unhealthy snack. Most of the time it is hard to find the quick yet nutritious snack to satisfy the hunger.
As hardworking students, we must find a solution for a healthy alternative to get us through the day. Well have no fear – nuts are the answer!
Nuts are nature’s way of showing us that good things come in small packages. These bite-size nutritional powerhouses are packed with heart-healthy fats, protein, vitamins, and minerals. All nuts are about equal in terms of calories per ounce, and in moderation, are all healthy additions to any diet.
“Their mix of omega-3 fatty acids, protein, and fiber will help you feel full and suppress your appetite,” says Judy Caplan, RD, a spokesperson for the Academy of Nutrition and Dietetics.
The three best nuts for your diet are known to be almonds, cashews and pistachios. The less nutritious nuts are known to be macadamia nuts and pecans. These nuts are not bad for your diet, but they must be eaten in moderation. Some interesting facts to take note of for these nuts include:
Walnuts
While all nuts contain heart-healthy omega-3 fats, walnuts have high amounts of alpha linoleic acid (ALA). Research has suggested that ALA may help heart arrhythmias, and a 2006 Spanish study suggested that walnuts were as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a fatty meal. The authors of this study recommended eating around eight walnuts a day to achieve similar benefits. Therefore walnuts should be incorporated into someone’s diet if they have heart problems.
Peanuts
Technically legumes, but generally referred to as nuts, peanuts are high in folate—a mineral essential for brain development that may protect against cognitive decline. Peanuts are also a great choice for vegetarians, who can come up short on folate, and pregnant women, who need folate to protect their unborn babies from birth defects. Like most other nuts, peanuts are also full of brain-boosting healthy fats and vitamin E, as well. One ounce of peanuts contains about 170 calories, 7 grams protein, and 14 grams fat. Therefore, it is important, especially as hard working students, to incorporate peanuts into your diet.
The Brazil Nut and Pecans
Creamy Brazil nuts are packed with selenium, a mineral that may protect against prostate cancer and other diseases. Just one nut contains more than a day’s worth of selenium, so eat these sparingly: recent research has hinted that too much selenium may be linked to type 2 diabetes risk. One ounce of Brazil nuts contains about 190 calories, 19 grams fat, and 4 grams protein.
Pecans are also good for men’s health: They’re loaded with beta-sitosterol (BPH), a plant steroid that may help relieve symptoms of benign prostatic hyperplasia, or enlarged prostate. One ounce of pecans contains about 200 calories, 21 grams fat, and 3 grams protein.
Almonds
Relatively low in calories, almonds have more calcium than any other nut, making them a great food for overall health. Plus, they are rich in fiber and vitamin E, an antioxidant that helps fight dangerous inflammation and possibly health conditions such as lung cancer and age-related cognitive decline. Because they’re so versatile, almonds are often a favorite among nut eaters: you can buy them raw, toasted, slivered, or coated with a variety of fun flavor. Due to their great taste and extremely beneficial vitamins and minerals, almonds have gained a justified reputation as the most popular nut.
Although nuts have many benefits and it is important to incorporate them in one’s diet, one also must be conscious of portion sizes. Because nuts are in fact very high in calories, it is important to maintain a regular portion size. Ideally, you should use nuts as a substitute for saturated fats, such as those found in meats, eggs and dairy products. Instead of eating unhealthy saturated fats, try substituting a handful of nuts or a tablespoon or two of a nut spread. A regular serving is a small handful (1.5 ounces) of whole nuts or 2 tablespoons of nut butter.
So how should we as students incorporate more nuts into our diet? Well, here are some fun yet practical ways to eat more nuts!
1) Top hot or cold cereal with nuts for a nourishing breaka
2) Sprinkle almonds on top of yogurt
3) Add nuts to your salad instead of croutons or even crust your chicken with nuts instead of breadcrumbs!
These are just a few of some great ideas, however, the list goes on. So again remember while nuts do have many benefits portion control is crucial.