Nutrition: It’s Okay Being a Little Nutty!

Is there anything more American than peanut butter and jelly?  The essential lunch box food for many kids, and some adults too!  Always a sandwich to keep them full and give them plenty of energy through the rest of the school or workday.  It can be quite healthy too, if you choose whole grain/whole wheat bread, natural nut butter and no sugar added jelly/jam.  Nuts and nut butters provide good nutrition in the way of protein, healthy fats and other nutrients.  They can be incorporated in any of the 3 meals, as well as snacks.
Nutrition Facts:

• Plant-based protein
• Healthy fats (Monounsaturated and Polyunsaturated)
• Contain a variety of other nutrients, such as calcium, iron, potassium and magnesium, depending on the variety of nut
• Some also contain antioxidants
• May reduce risk of heart health issues, including blood pressure
• Pistachios, cashews, peanuts, almonds, hazelnuts and walnuts are considered the healthiest of the nuts

 
Ways to incorporate nuts:
 

• make your own trail mix instead of buying it (store bought can be very calorie laden), so instead mix your own with a variety of nuts, and even a small amount of dark chocolate or dried fruit to replace having a candy bar or other sweet treat
• add to salads for a nice crunch for some texture
• top oatmeal for a satisfying crunch
• use in baked goods

 
Things to keep in mind:
 

• Watch the portion size of nuts due to being calorie dense and high in sodium
• Choose raw or dry-roasted nuts to help avoid excess sodium
• Pick natural nut butters (preferably the varieties with only 2 ingredients:nuts and salt)- the oils will separate but just stir to bring it back together and spread on apple slices, banana, whole grain toast, for example.