Nuts tend to be good sources of trace minerals. What are some suggestions that would help someone who wants to include more nuts and seeds in their diet?

Answer 1

• Include nuts and seeds in main dishes.
• Use basil and pine nut pesto or garlic stem and walnut pesto for pasta or as a nutritious and tasty spread on bread and crackers.
• Consider stirring slivered almonds or sliced Brazil nuts into steamed vegetables for a hearty side dish.
• Add toasted peanuts or cashews to a vegetable stir-fry.
• Sprinkle chopped nuts on top of low-fat ice cream or frozen yogurt.
• Instead of cheese, add toasted walnuts or pecans to a green salad.
• Pack a snack bag of sunflower or pumpkin seeds in your backpack. They make a great substitute for nutrient-poor chips.
• Try toasted hazelnuts on your oatmeal for a crunchy and delicious breakfast.
• Choose a slice of pecan pie instead of a less nutrient-dense variety (such as chocolate cream).
To help minimize calories and sodium, select nuts that are dry roasted and avoid those with excessive amounts of added sugar and salt.
Because nuts and seeds tend to be high in fat, they should be used to replace meat or poultry, not used in addition to them.