FridayOL

Unlock the Power of Nuts: When to Eat Them for Weight Loss, Energy & a Healthy Heart (Australian Edition)

Verywell Health

Before we get into the 'when', let's quickly recap *why* nuts are considered a superfood. They’re a fantastic source of:

• Healthy Fats: Primarily monounsaturated and polyunsaturated fats, which are good for your heart and help you feel full.
• Protein: Essential for building and repairing tissues, keeping you satisfied and supporting muscle growth.
• Fibre: Aids digestion, regulates blood sugar levels, and contributes to feelings of fullness, helping with weight management.
• Vitamins & Minerals: Nuts are rich in vital nutrients like Vitamin E, magnesium, potassium, and zinc.

While there's no one-size-fits-all answer, here's a breakdown of the most beneficial times to incorporate nuts into your diet, considering the Australian lifestyle:

• Morning (with Breakfast): Starting your day with a handful of nuts (around 30g) alongside your breakfast is a brilliant move. The protein and healthy fats will keep you feeling fuller for longer, preventing mid-morning energy slumps and unhealthy snacking. Think adding almonds to your muesli or walnuts to your yoghurt.
• Mid-Afternoon (as a Snack): That 3 pm energy dip is a common Aussie experience! Instead of reaching for sugary treats, grab a small portion of nuts. They provide a sustained release of energy and help curb cravings. Cashews or macadamias are great choices for this.
• With Lunch: Adding nuts to your salad or alongside your lunch can boost the nutritional value and keep you feeling satisfied until dinner.
• Before a Workout: A small handful of nuts (about 15-30g) an hour or two before exercise can provide sustained energy and support muscle function.
• As Part of a Healthy Dessert: Instead of processed sweets, try a handful of nuts with a piece of fruit or a square of dark chocolate.

Nuts are calorie-dense, so portion control is crucial, especially if you’re aiming for weight loss. A standard serving size is approximately 30g (about a small handful). Don’t be tempted to overindulge! Pre-portioning your nuts into small bags can help you stay on track.

All nuts offer unique health benefits. Here’s a quick guide:

• Almonds: Rich in Vitamin E and fibre.
• Walnuts: Excellent source of omega-3 fatty acids.
• Cashews: Good source of magnesium and zinc.
• Macadamias: High in monounsaturated fats.
• Brazil Nuts: A fantastic source of selenium.

Incorporating nuts into your daily routine is a simple and delicious way to improve your overall health and well-being. By paying attention to *when* you eat them and practicing portion control, you can unlock their full potential and enjoy the many benefits they offer. So, ditch the processed snacks and embrace the Aussie nut habit – your body will thank you for it!