|
|
HEALTH
TALK
NUTRITION NEWS...
HEART HEALTHY
|
|
NUTS: Experts Agree a Small Handful a Day is Healthful…
The news has been dribbling in, and experts agree that nuts
no longer need to be avoided. On the contrary, they are beneficial to health
and should be a regular part of your diet.
The best news: Every nut and nut—like legume studied so far seems to
confer benefits.
Heart-Healthy. Researchers from Pennsylvania State
University reviewed 16 major studies and found that eating nuts regularly would
significantly reduce the incidence of heart disease. The researchers concluded that eating an ounce (10 to 12) nuts
more than five times a week could reduce the risk of heart disease by 25% to
39%. Need more evidence? In the Nurses’ Health Study of 86,000 women,
research found that women who ate the most nuts—more than one half cup per
week—were less likely to develop heart disease or suffer a heart attack than
women who rarely or never ate nuts.
Even those who ate nuts only once a week had a 25% less risk than nut
avoiders.
Other Health Benefits.
The women’s Health Study recently suggested that higher nut
and peanut butter intake (at least 5 ounces per week) might even lower the risk
of type 2 diabetes. Some researchers
credit this to nuts’ high-unsaturated fat content, which is beneficial to blood
sugar levels and insulin balance.
Nut Nutrition. The total fat
content of nuts is indeed high 48% to 74% of calories, but it’s mostly
unsaturated fat rich in oleic acid (a monounsaturated fat)—a fat profile linked
to lower low-density lipoproteins
(LDL’s or “bad” cholesterol), lower blood pressure and protection
against clogged arteries. Nuts are a
super source of protein and fiber.
Quick Ways to Add Nuts and Seeds
·
Toss two tablespoons of walnuts, almonds or sunflower seeds
on salad.
·
Munch on a small handful of soy nuts instead of chips.
·
Spread a thin layer of peanut butter instead of cream cheese
on bagels.
·
Add nuts or seeds to casseroles.
·
Top quick breads with seeds.
·
Stir two tablespoons of nuts and seeds into your lunchtime yogurt.
Andrea Platzman, M.s., r.d.
Environnemental Nutrition
Did You Know…
Meals on Wheels
Meals on Wheels, is a program that offers frozen meals for
the homebound older adult. The meals
are prepared with no added salt, sugar, or fat and can be adapted to special
diets.
The home delivery program is funded by a combination of
funds from the Federal Older Americans Act, the United States Department of
Agriculture, Snohomish County, United Way, and client donations.
The meals are delivered weekly. A minimum of 7 meals is requested for delivery and meals are
limited to one per day.
Meals Served
The meals are frozen and can be reheated in an oven or
toaster oven. A microwave can be used
if the food is first removed from the foil container and placed on a microwave
safe plate.
The meals includes an entrée; rice, potatoes or noodles;
vegetables, roll with margarine; and instant non-fat milk. Fruit is included in several meals. The breakfasts have eggs, pancakes or French
toast, fruit, a choice of juice, and dry milk.
Each meal meets one-third of the recommended daily
allowances for nutrients.
Donations
The suggested donation is $1.75 per meal or 12.25 per week
to help the program serve more meals to needy older adults in Snohomish County.
Donations may be made with cash, check or food stamps. No person will be denied meals because of an
inability to donate.
How Do I Order?
After a completed application and meal order is received and
approved, meal delivery will be started.
You will be visited in your home to determine if the meals are meeting
your needs and if other services are desired.
For general information about Meals on Wheels, call 347-1229
or 1-800-824-2183
JUST IN…
Is It Food Poisoning???
If you or a family member develop nausea, vomiting,
diarrhea, fever or cramps you could have food poisoning. Unfortunately, it’s not always easy to tell
since, depending on the illness, symptoms can appear anywhere from 30 minutes
to 2 weeks after eating bad food. Most
often, though, people get sick within 4 to 48 hours after eating.
In more serious cases, food poisoning victims may have
nervous system problems like paralysis, double vision or trouble swallowing or
breathing.
If symptoms are severe or the victim is very young, old,
pregnant, or already ill, call a doctor or go to the hospital right away.
COOPERATIVE EXTENSION
