Nuts and seeds are frequently on the menu here at Broadmoor Court senior living community in Colorado Springs. Not only are they delicious, but these foods also pack a variety of nutrients that are beneficial for seniors. Read on to learn more about incorporating seeds and nuts into your healthy diet.
Nuts and seeds are nutrient dense. Each type has a unique nutritional profile, so it's best to eat a variety. Some of the nutrients you'll typically consume from a serving of seeds and nuts include:
As with any food, nuts and seeds should be enjoyed in moderation. Generally, a few servings of nuts and seeds per week is a good amount. However, this is just a guideline and not medical advice. Your specific nutritional requirements may vary. Talk to your medical provider about adding nuts and seeds to your diet. They can provide you with personalized recommendations regarding which ones are right for you and how often you should consume them.
Seeds and nuts have proven health benefits, but there are some risks to consuming them. Here are a few things to keep in mind as you get started enjoying these foods.
Nuts and seeds are high in calories due to the unsaturated fats they contain. As a result, a serving of seeds or nuts is probably smaller than you think. Check the package information, and make sure you're keeping tabs on how much you're consuming. If you’re snacking, one way to handle portion control is to measure the nuts in a measuring cup and then use it like a bowl.
Manufacturers often season nuts with salt and other flavorings to enhance their flavor. Salted nuts will increase the amount of sodium you consume, so you may need to avoid them if you're on a low-sodium diet for high blood pressure. Some products may also contain added sugars that might conflict with diabetic diets. Read the nutritional information and ingredients so you know exactly what you're eating.
Most people develop food allergies during childhood or adolescence. However, late-onset allergies are possible, and nut allergies are one of the most common. If you're completely new to nuts and seeds, introduce them to your diet one at a time in case you experience any reactions.
It was once thought that eating seeds could lead to diverticulitis, an infection that causes pouches to form in the walls of the colon. However, the latest research suggests this belief is unfounded. Still, you should talk to your health care provider before eating seeds if you have a history of diverticulitis.
Here are some tasty ways to increase your intake of nuts and seeds: