NUTritional News

More and more people are discovering the great news about nuts. Clinical studies have shown that nuts can lower levels of LDL cholesterol, or "bad" cholesterol, when substituted for food high in saturated fat and eaten as part of a low fat, low cholesterol diet.

Much of the fat in nuts is monounsaturated and polyunsaturated, the same kind of fat found in olive oil. Monounsaturated and polyunsaturated fats, sometimes called "good" fats, help the body lower cholesterol when they replace saturated fat in the diet.

Learn about your favourite nuts and their nutrition benefits below:

• Almonds
  Originating in China, almonds are an excellent source of vitamin E and a good source of dietary fibre, which helps maintain a healthy digestive system. Almonds grow on trees, which is why they are also categorized as "tree nuts". Almonds also contain Copper, which helps maintain healthy skin. Early explorers travelling from Asia to the Mediterranean brought almonds and dried fruit along with them.
• Pecans
  Pecans are the only popular nuts native to North America, Pecans contain fibre, which helps maintain a healthy digestive system. They also contain Zinc, which helps support a healthy immune system, and Copper, which helps maintain healthy skin.
• Walnuts
  Hailing from Spain, the walnut is a good source of Magnesium, which helps support healthy bones. Walnuts also contain Copper, which helps maintain healthy skin.
• Peanuts
  Peanuts originate from Peru, and contain Vitamin E, an antioxidant that helps maintain healthy cells, as well as Niacin, which helps maintain healthy energy metabolism. Peanuts also contain 6 grams of Protein per serving (25g), as well as Magnesium and Manganese, nutrients that support healthy metabolism.
• Cashews
  Cashews are from Brazil, India, and Africa and are high in Copper, which helps maintain healthy skin. Cashews also contain Zinc, which helps support a healthy immune system, and are excellent sources of Magnesium and Manganese, nutrients that support healthy metabolism.
• Macadamia
  Contrary to popular belief, Macadamias originate from Australia, not Hawaii. Macadamias contain Copper, Thiamine, Magnesium, and Manganese, all essential nutrients for good health.
• Pistachios
  Pistachios are ripe in late summer when their shells naturally split open along their seams to yield their nutritious meat. 15 grams of these morsels provides a good source of phosphorus and almost 145 mg of potassium.

The key to including nuts in the diet, while keeping an eye on extra fat and kilojoules, is portion control. As little as one handful - or 25 grams of nuts per day can provide nutritional benefits. To help you go nuts every day, see the tips below for adding nuts to any menu plan.

Nutty Food Ideas

• Add cashews or peanuts to Chinese vegetable stir-fry dishes. 
• Spread some peanut butter on a whole-wheat tortilla or pita bread, roll, and go! 
• Crunchy PB&B - slice bananas length-wise, spread one-tablespoon KRAFT* Crunchy Peanut Butter inside and close. Wrap in aluminium foil and keep in the fridge or freezer until you are ready to go. 
• Instead of eating butter on waffles or pancakes, use melted peanut butter on them. You’ll decrease saturated fat, decrease cholesterol, and increase minerals like copper, selenium, and zinc. 
• Sprinkle chopped nuts or yoghurt on hot or cold cereal. 
• Add chopped macadamias or pistachios to your favourite bread, pancake, waffle or muffin recipe.
• Sprinkle 2 tablespoons of almonds in a salad.

Don’t want to overdo a good thing? Divide your favourite nuts into 25g (roughly a handful) and store them in individual bags. This way, you can simply grab a bag of nuts on your way out the door, or keep a bag on hand in the car or in your desk, for easy snacking.