Incorporating Nuts & Seeds to Your Diet Without The Added Calories

Melina Bee asked if I could touch a bit on how to incorporate nuts and seeds into your diet. Her concern, like for many of us, is the caloric intake of them. While most do have high fat content and carbs, if consumed in moderation studies have shown they can actually reduce your weight.

Both are excellent sources of protein and vitamins, as well as fiber, calcium, magnesium and potassium. They also dramatically decrease your risk of cancer, heart disease and diabetes, and reduce the visible signs of aging like wrinkles and sagging skin. No way?! WAY!

The key is to eat a variety. Certain ones stand out as exceptionally healthful, with their fatty acid composition. The following nuts and seeds are the highest in either omega-3 or omega-9 fatty acids. Both fatty acids are heart-healthy, and omega-3s are powerful anti-inflammatory agents.

• Highest in omega-9 monounsaturated fatty acids: Macadamia, pecans, almonds, pistachios, Brazil nuts, peanuts, sesame seeds.
  
• Highest in omega-3 polyunsaturated fatty acids: Flaxseed, walnuts, and pumpkin seed.

Nuts and seeds add great flavor and texture to everyday recipes. It's good to get about 1/4 -1/2 cup of nuts and seeds a day in your diet. If possible try to buy organic nuts and seeds. The health benefits of nuts and seeds are lost when they are salted, oiled, roasted, stale, or rancid.

You can incorporate them into your diet in a variety of ways

• For an extremely satisfying and healthy snack, grab a handful of raw, unsalted nuts.
• Nut and seed butters are always so delicious. I love almond butter and soy nut butter.
• Try cooking with macadamia, peanut, sesame and grape seed oil {it's best not to cook with flaxseed, hemp or walnut oil, they are much better for salad dressings}
• Add chopped almonds and ground flaxseed to your salads, cereals, or yogurt {I am a huge fan of ground flaxseed in my yogurt or on my salad} Remember that flaxseed has to be ground to recieve its full benefits.
  
• Grind nuts on super fine to take the place of flour or breadcrumbs in recipes {in main dishes or baked goods}. Or incorporate with breadcrumbs, some recipes include Macadamia Nut Crusted Mahi Mahi, Catfish a la Meuniere, Macadamia Nut Crusted Opah with Cabbage, Honey Nut Chicken, Crispy Chicken Cutlets.
• You can also make your own small bags of trail mix, for a quick pick me up throughout the day.
  

The fats in nuts and seeds, which provide their health benefits, can oxidize destroying their nutritional value and their taste. To prevent this, buy in small quantities and store in a cool, dry place. You can also store any shelled nuts or seeds in an airtight container in your refrigerator, or freezer.