Don’t let your busy schedule get the best of your eating habits. Chips, candy, and other processed snacks are not the only time-saving options out there. These less nutritious foods are not the best choices for every day – especially if you have diabetes or are trying to follow a heart-healthy diet.
Enter, nuts. A fool-proof, on-the-go snack food. Not only are they delicious, but nuts are packed with nutrients that are good for your heart. They are:
As with everything, you should still be mindful of portion sizes. Nuts may be a heart-healthy food, but they are also dense in calories and have some carbohydrates. A serving of nuts is usually one ounce, or about a handful, and can have 150-200 calories per serving. It is a good idea to portion them out beforehand, instead of eating out of a bulk container.
Be sure the nuts you buy are free of added sugars and salt. Opt for varieties that are dry roasted or raw, which are still flavorful and make a tasty snack. There are all sorts of options to choose from – walnuts, almonds, cashews, macadamia nuts, hazelnuts, peanuts, pecans, or pistachios.
Nuts are great for when you are on-the-go because they don’t have to be refrigerated during the day. Keep them in your car, your purse, or at your desk for a healthy snack when you need it.
Want more than just nuts? Try making your own trail mix. Mix two or three different types of nuts and add a tablespoon of dried cranberries, blueberries, or raisins. You could also throw in some pumpkin seeds or sunflower seeds. Have 1/4 cup of nuts also go great with a small piece of fruit, 4-6 ounces of non-fat yogurt, or 1 ounce of reduced-fat cheese cubes.
Walnuts are a source of omega-3 fatty acids, which are a type of healthy fat. Studies show that omega-3 fatty acids help reduce the risk of heart arrhythmias and can help prevent clogged arteries. So walnuts are a great choice! You can also get omega-3’s from fish, tofu, soybeans, flaxseed, and canola oil.
What’s your style? Whether you are a foodie chef or a quick cook, we have recipes to match your cooking style. All of our quick recipes are gluten-free, and many of the "foodie" recipes are too.
by American Diabetes Association & American Heart Association
Brought to you by two of the largest health associations in America – the recipes in this cookbook are simple, flavorful, and perfect for people with diabetes who also need to watch out for their cardiovascular health.
This month, we're bringing you a day of heart-healthy meals - good for Valentine’s Day or any other day of the month!See Meal Plan
Why is heart-healthy eating important with diabetes and how does it fit with your diabetes meal plan? Find out here.Read More