Nuts! – Awesome Food Choice

Almonds and pistachios are my favourite, but almost any kind of nut is good for you. The pack an awesome amount of nutrition in a very small package.

For weight loss surgery post-ops, nuts are a great treat and full of protein. We just have to remember to eat them in moderation. Although they have the “right” kind of fat in them, they also have lot of it, so overdoing nuts can be very bad for you. Although nutritious, nuts are very high in calories. So by all means, include them in your diet, but watch carefully the amounts you eat – no more than a handful a day!

Most nuts contain nutrients that can benefit heart health and help with cholesterol control. They include unsaturated fats, omega-3 fatty acids, fibre, 1-arginine and plant sterols. Nuts have been shown to reduce low-density lipoproteins (LDL, or “bad” cholesterol) levels in the blood. Eating nuts also can reduce the risk of developing blood clots and improve the health of the lining of the arteries. These benefits suggest that eating nuts, in limited amounts, may reduce the risk of heart disease, though studies haven’t yet proved this conclusively.

Consider that 1 ounce of almonds contains 169 calories and 15 grams of fat. Calorie and fat content for other nuts is similar. Also, choose unsalted or low-salt versions and use nuts as a substitute for saturated fats, such as those found in meats, eggs and dairy products.

I make my own mix to get just the right amount of all the types of nuts I like. A stroll down the bulk food aisle takes you past all kinds and types of nuts. Just buy a small bag of each type you like. When you get home, mix them into a container and you have your very own customized nut mixture. Often I’ll add dried fruit or raisins to the mix.

If you have an aversion to “bulk foods”, buy your nuts prepackaged and them mix the various types when you get home.

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