Weather Alert

Winter Weather Advisory

A Winter Weather Advisory is in effect through 9pm. Light snow will continue through the day as the winds pick up causing blowing and drifting snow.

WEATHER ALERT
text size

NUTritional Snacks

Updated: Friday, May 10 2013, 09:23 AM CDT

Hy-Vee dietitian Judy Fitzgibbons joined the J-Crew on this Monday morning to put the nut in nutrition.


Aw, Nuts!


 


If you’re looking for a delicious, nutritious and convenient snack for busy, watch-the-kids’-soccer days, to survive business travel or take on vacation, nuts are a terrific choice. They’re compact, don’t melt in warm weather and provide some very good nutritional value.


 


The days of eating fat-free are over, according to Johnson Avenue Hy-Vee dietitian, Judy Fitzgibbons. “I believe it’s important to include some healthy fat in every meal,” she says, “and there are some very good reasons to get that fat from nuts.” Several studies found health benefits from eating one to two ounces of nuts a day. They can make meals and snacks more satisfying for people trying to cut calories. Eating nuts regularly may reduce the risk of developing diabetes and heart disease.


Walnuts uniquely contain alpha-linolenic omega-3 fatty acids (ALA), which is associated with heart health. Fourteen walnut halves, about one ounce, nearly meet the daily recommended amount of ALA. Almonds are a good source of magnesium, an essential mineral for strong bones and other tree nuts provide good amounts of copper and protein. Walnuts and almonds earn NuVal™ scores of 81 and 82, respectively, which are excellent ratings in NuVal’s 100-point range.*


Be aware that nuts are high in calories, 150 to 200 per ounce. If you want to snack on nuts, Fitzgibbons recommends counting one ounce into snack bags to avoid over-doing it. Or, add them to everyday foods. Try these easy ways to make nuts the healthy fat in your meals and snacks:


·        Mix dried fruit and walnuts together for a simple snack.


·        Sprinkle chopped almonds on vegetable pizza, oatmeal or pasta dishes.


·        Toss toasted pecans in a salad with fresh berries and salad greens.


·        Make a yogurt parfait with chopped walnuts and fresh berries.


·        Coat fish or poultry with chopped pecans and herbs.


·        Include walnuts in side dishes such as brown rice, quinoa or couscous.


 


Toasting nuts brings out nut flavors. Simply heat a skillet for 5 minutes on medium heat. Add shelled nuts, stirring frequently. Heat until the nuts have a fragrant aroma. Cool. Refrigerate or store in the freezer if you plan to keep them for a month or more.


*Look for NuVal scores on the price tags at Hy-Vee. The higher the number, the better the nutritional value.


Judy Fitzgibbons represents Hy-Vee as a nutrition expert working throughout the community to promote healthy eating and nutrition. Judy is a Registered Dietitian and member of the Academy of Nutrition and Dietetics.


 

NUTritional Snacks


Advertise with us!

Related Stories

Recipes

Skillet Steaks with Sauteed Mushrooms Jen Heringhausen RD, LD, Hy-Vee Dietitian and Chef unset
Roasted Corn Tortilla Soup Judy Fitzgibbons unset
Buffalo Chicken Salad in Cheesy Bowls Christy Frese RD, LD, Hy-Vee Dietitian unset
Fontina-Stuffed Pretzel Bowls Christy Frese RD, LD, Hy-Vee Dietitian unset
Very Veggie Spinach Dip Christy Frese RD, LD, Hy-Vee Dietitian unset
Pomegranate Champagne Punch www.everydayhealth.com Dec 31, 2012
Brunch Bloody Mary Dec 31, 2012
Wintry Hot Toddy Dec 31, 2012
Apple, Cheddar & Walnut Toasts www.cabotcheese.coop; modified by your Hy-Vee dietitian Dec 24, 2012
Santa’s Favorite Pancakes www.hodgsonmill.com; modified by your Hy-Vee dietitian Dec 24, 2012
Cucumber Cups with Vegetable Ceviche Dec 17, 2012
Chicken Apple Sausage and Brie Flatbread Dec 17, 2012
Caprese Flatbread Dec 17, 2012
Sweet and Spicy Roasted Chickpeas Dec 17, 2012
Pomegranate Spritzer (Non-Alcoholic) Dec 03, 2012
Pomegranate Rice Pilaf with Pine Nuts Dec 03, 2012
Easy Pomegranate Salad Adapted from www.aboutproduce.com, Produce Marketing Association Dec 03, 2012
Seared Turkey Tenderloins with Cranberry-Shallot Sauce Chef Jack Craft, Johnson Ave. Hy-Vee Nov 19, 2012
Bagel Bites Nov 12, 2012
Fruit Pizza Nov 12, 2012
Paper Bag Popcorn Source: www.foodnetwork.com ; modified by Linda Ashley, RD, LD , Your Oakland Rd. Hy-Vee dietitian Nov 05, 2012
Peanut Butter Popcorn Balls Source: www.eatingwell.com ; modified by Linda Ashley, RD, LD, Oakland Rd. Hy-Vee dietitian unset
Swamp Smoothie Hy-Vee registered dietitian Susannah LeVon Oct 22, 2012
1/2 Whole-Wheat Pizza Dough adapted from www.eatingwell.com Oct 15, 2012
Quinoa Stuffed Mini Pumpkins unset
Beer-Grilled Chops www.porkbeinspired.com Oct 01, 2012
Grilled Top Sirloin Filets with Smoky Orange Sauce Iowa Beef Industry Council Jun 22, 2012
Steak Sizzlers Iowa Beef Industry Council Jun 22, 2012
Beef Kabobs with Grilled Pineapple Salsa Iowa Beef Industry Council Jun 22, 2012
Apricot-Mustard Grilled Pork Tenderloin Iowa Pork Producers Jun 24, 2011
American Pork Barbecue Iowa Pork Producers Jun 24, 2011
 

Sponsors

Hy-Vee
Words
Jen Heringhausen
Edgewood-Christy
Julie Gallagher-Edgewood
Collins Road/Lindale
Oakland Rd
Mt. Vernon Road
Johnson Ave
1st Ave
HyVee words
HyVee logo

[an error occurred while processing this directive]