Smart Snacking: Why Nuts Are the Key to Healthy Weight Management
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Snacking between meals is considered a potential cause of weight gain and obesity.
Packaged foods including cookies, chips, candies, cakes, ice creams or sugar cereals are highly processed with empty calories.
They are low in essential vitamins and high in added sugar, sodium and solid fat. ⠀
Tree Nuts: A Nutrient-Packed Alternative for Healthy Snacking
Replace your snacks with tree nuts including almonds, walnuts, cashews or pistachios.⠀
Nuts are a good source of protein, fibers, magnesium and omega 3 fatty acids.
Nuts contain unsaturated and polyunsaturated fatty acids, which led people to believe that they could increase weight gain.
Good News About Nuts: Stay Full, Maintain Weight
It is now known that the ingestion of nuts, which are a healthy fat, gives the sensation of fullness (satiety) four longer period of time and helps maintain weight and not stimulate weight gain.
And of course, portion control is the key in weight management.
Recommendation:
- The American Heart Association recommends that saturated fat be no more than 5 to 6% of your total daily caloric intake.⠀⠀
- If you eat around 2,000 total calories in a day, only about 120 should come from saturated fat.⠀⠀
Avoid Trans Fats:
- The worst of all fat are called trans-fats and are found in most processed and fried foods including french fries, pizza dough, margarines, shortening.
- Trans fats are also found in sweets and savory foods including muffins, chips, crackers, ice creams, cakes.⠀
Healthy Food Swaps for a Stronger Heart
- Replace your butter,ghee, margarine with vegetable oil including olive oil, canola oil to prevent plaque build up in your arteries which leads to heart attack and stroke.
- Cut down on processed, packaged and fried foods to improve your cholesterol level, diabetes, blood pressure.
- When in doubt always think of food that comes from plants not animals. Make sure to use a non-stick pan so that way you don’t use too much oil when cooking.
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