Burleigh County Extension
North Dakota State University
Bismarck, North Dakota

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 Family Nutrition Program Logo FNP Newsletter:  January 2003
 Are you

for nuts?

There's good news for people who like nuts.  Not only do nuts taste good and add crunch to your recipes, they're also good for your health.  

Eating a small handful of nuts every week may lower your chances of getting type 2 diabetes or suffering a fatal heart attack.  In a recent study, researchers found that women who ate one to four ounces of nuts a week had a lower rate of developing diabetes.  In another study, men who ate a few ounces of nuts weekly were less likely to die from a heart attack.

Nuggests of Nutrition  
Nuts are a good source of protein, so they are included with meats on the Food Guide Pyramid. Nuts are concentrated sources of energy, so like most other foods, too much can lead to weight gain.

Depending on the type, an ounce of nuts contains 150 to 200 calories and up to 20 grams of fat.  Nuts contain "unsaturated" fat, the type of fat found in vegetable oils.  It's more heart-healthy than other kinds of fat.

Almonds, hazelnuts and peanuts are especially good sources of vitamin E, an antioxidant.  Nuts also contain copper, magnesium, zinc, iron and calcium.

Choosing Nuts  
When buying nuts with shells, look for clean shells free from splits, cracks, holes and mold.  Nutmeats should be plump and uniform in color and size. 

One pound of unshelled nuts yields the following:
  • 1 lb. whole almonds = 1 1/4 cups
  • 1 lb. Brazil nuts = 1 1/2 cups
  • 1 lb. roasted peanuts = 2 1/3 cups
  • 1 lb. pecans, halves = 2 1/4 cups
  • 1 lb. walnuts, chopped = 3/4 cup

Keeping Nuts Fresh
Watch for sales on nuts, and freeze or refrigerate them to maintain their freshness.  Nuts, especially chopped nuts, can become rancid and develop off-flavors and odors at room temperature because of their fat content.  To keep nuts fresh tasting, store them in airtight containers in a cool, dark location.  Chop nuts as you need them. 

Adding Crunch to Recipes  
  • Add chopped nuts to home-made trail mix, granola or other snacks.
  • Sprinkle baked squash, sweet potatoes or apples with toasted or roasted chopped nuts.
  • Add chopped nuts to fruit or vegetable salads.
  • Add some crunch to breakfast cereal or pancake batter.

Adding nuts to your diet, however, isn't a cure-all.  To stay well, eat a varied nutritious diet, get regular physical activity and maintain a healthy weight.

For more information about food safety issues,
contact your local office of the NDSU Extension Service.
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I've been hearing about folic acid. 
What is it?  Is it good for everyone?
Folic acid, or folate, is a B vitamin.  Folic acid is especially important for any woman capable of having a baby.  Folic acid helps prevent birth defects if it's consumed before and during pregnancy.  Folic acid is good for men, too.  Getting enough folic acid is linked with helping prevent heart disease, certain types of cancer and possibly even Alzheimer's disease.  Folic acid is found in multivitamins, but there are many good food sources. Eat plenty of folic acid-containing foods like: 

  • Fortified breakfast cereals
  • Enriched breads, pasta, and rice
  • Leafy green vegetables
  • Cooked dry edible beans
  • Orange Juice]
  • Peanuts

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Bits By Burleigh —

Can Vitamin C cure a cold?

The cold and flu season is upon us.  Have you wondered about popping some vitamin C to prevent colds?

Vitamin C has long been advocated for cold prevention or cure, but these claims have been magnified, vitamin C helps fight infections and adequate intake keeps the immune system healthy.

Adequate vitamin C can help fight colds and if your intake is high, colds may not last as long.  Vitamin C can also make cold symptoms seem less daunting.

Getting enough "C" is easy if you focus on more fruits (especially citrus) and vegetables.  The darker the color of the fruit or vegetable the more vitamin C, so load up on oranges, green and red peppers and broccoli - your colds may be milder and your nutrition will be better.

Source:  American Dietetic Association

 
  

 

Nutty Orange-Cranberry Loaf
2 c. flour
1/2 tsp. salt
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1 c. sugar
1 egg, beaten
2 Tbsp. melted butter or
            margarine		 1/2 c. orange juice
1 orange rind, grated
2 tsp. hot water
1 c. whole cranberries,
             coarsely chopped
1/2 c. walnuts, chopped

Preheat oven to 325 degrees.  Stir together dry ingredients.  Mix butter, juice, orange rind and hot water in separate container.  Add to dry ingredients and stir until blended well.  Fold in cranberries and nuts.  Place in greased loaf pan.  Bake for 60 to 70 minutes.  Cool loaf and wrap.  Store in refrigerator.

                                Makes 10 servings. Each serving contains 285 calories, 10.6 grams fat,
43 carbohydrate, 1 gram fiber & about 14% of the daily recommendation for folic acid.

Call for more information on foods and nutrition
or managing your food dollars.

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