NuTrIeNtS In MiLk

What do all the nutrients in milk do?
The following table is a summary of the role of milk's important nutrients in your day-to-day body functions.

Important Nutrients in Milk	What The Nutrient Does	Amount of Nutrient in 8 oz. of 2% Milk as a % of Your Needs
		Females %	Males %
Vitamin D	Aids in the absorption & use of calcium & phosphorus in the body for bones & teeth.	104	104
Vitamin B12	Helps in the formation of healthy red blood cells. Helps protect nerves. Supports normal growth.	94	94
Calcium	Necessary for bone & tooth growth & maintenance. Helps muscles contract (including the heart). Has a role in blood clotting. Involved in proper hormone function. Helps transmit nerve impulses.	45	39
Riboflavin	Keeps many tissues healthy, such as the skin, eyes & nerves. Releases energy within cells.	39	30
Phosphorus	Aids in the formation and maintenance of strong bones and teeth.	29	25
Vitamin A	Maintains health of the skin. Has a role in vision, bone growth & reproduction.	18	15
Magnesium	Necessary for the release of energy in cells. Required for replication of genetic material (DNA & RNA). Helps control calcium blood levels. Helps relax muscles after contraction.	18	14
Protein	Builds & repairs body tissues and cells. Source of energy.	17	13
Niacin	Vital for obtaining energy in body cells.	14	11
Vitamin B6	Helps the body to use protein. Assists in the formation of red blood cells.	13	10
Thiamin	Important for the production of energy in body cells.	11	9
Zinc	Involved in protein building. Has a role in the immune response.	11	8
Folacin	Essential for the formation of both white & red blood cells.	7	6

• 8 oz. or 250ml of skim, 1%, and whole milk provide approximately the same amount of nutrients.
• Needs refer to the Recommended Nutrient Intake per day calculated for 25 - 49 year-old adults of moderate activity. Health and Welfare Canada, 1990.
• Vitamin D is added to fluid milk only (not to milk used in making milk products).

HeAlThY FoOdS FoR ChIlDrEn

Children need regular meals and snacks to get the
energy and nutrients they need for growing and fighting
off illness. Eating family meals together will encourage
them to enjoy a variety of foods. Snacking all day in
place of meals, usually results in eating an unbalanced
diet.


Breakfast is essential every day as it gives them an
energy boost to cope with busy mornings at nursery or
school. Offer both a savoury and a sweet course at the
midday and evening meals to give two chances to eat
different foods and nutrients.


Healthy Foods
The nutrients children need are found in the four
important food groups - offer them every day:


1. Cereal Group:
Base each meal on bread, potatoes, rice, pasta, or
breakfast cereal. Include scones, buns, muffins,
crumpets and cereal bars as snacks. Use wholegrain
varieties some of the time.

2. Fruit and Vegetables:
Include fruit and vegetables five times each day. For
example fruit or fruit juice at breakfast; both a vegetable
and some fruit at lunch and tea.

3. Milk Group:
Make sure they have milk, cheese or yoghurt three
times a day e.g. milk as a drink, on breakfast cereal or
in a pudding. Cheese is popular on pizza or pasta or in
sandwiches. Lower fat varieties have just as much
calcium, protein and most of the vitamins.

4. Protein Group:
Meat, fish, eggs, nuts and pulses are needed two or
three times a day. They give lots of vitamins and plenty
of protein and iron.

Foods high in sugar and fat give extra energy but few
nutrients. e.g. biscuits, cake, ice-cream, sweets,
chocolates and savoury snacks such as crisps. They
can be offered in addition to the more nutritious foods
above, not instead of them.

Only use a little butter, margarine or oil in cooking, or on
bread. Grill, steam or bake foods rather than frying
them.

5. Healthy Drinks:
The best drinks for children are milk and water as they
do not damage teeth. Fruit juice is acidic and should be
diluted with water and drunk with meals or snacks. The
number of drinks children need varies from day to day
depending on the weather, how active children are and
what food they are eating. Offer a drink with each meal
and at least once between meals. Offer extra drinks in
hot weather and during sport and energetic activities.
Tea reduces iron absorption so only give it between
meals.

NuTrItIoNs In BiScUiTs/SnAcKS

Snacking is an important part of our daily routine, providing eating enjoyment and essential nutrients for our bodies. As our lives are now busier than ever, it's not surprising that snacking is on the increase. Arnott's provide a great range of snacks to choose from, and it's made easier with single serve and handy pack formats that can be eaten 'on the go'.

Is snacking good for you?

In moderation and as part of a balanced diet and physically active lifestyle, snacking can be good for you. Biscuits and crispbreads such as Arnott's Snack Right and Vita-Weat can be enjoyed regularly as part of a balanced diet to help maintain wellbeing.

Arnott's Tiny Teddy and Shapes come in small, convenient packs that make fun, occasional treats for the lunchbox or weekend outings. Children need to eat regularly to replace the energy they use and to provide nutrients essential for their growth and good health, so snacks are an important part of their diet.


Tips for healthy snacking

• Stop thinking about foods as good or bad. A moderate amount of any food can be included in a healthy diet.
• Regular snacks are best for keeping blood sugar and energy levels constant
• Stick to the sensible serve size to avoid overeating. Arnott's is in the process of reducing the serve size across most of its biscuit range to make it even easier for people to achieve the right balance in their diet
• Think ahead and plan your snacks. Stock the pantry and your office drawer with a variety of snack choices.
• Drink plenty of water. Fluids such as fruit and vegetable juices provide a range of nutrients and are also important to prevent dehydration in warmer weather.
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What makes a healthy snack?

• Healthy snacks provide you with nutrients that you may not get at meal times.
• A healthy snack, high in carbohydrates from grain-based foods such as some biscuits and crispbreads, provides energy to the brain and power to working muscles.
• Adding your favourite toppings such as reduced – fat cheese and tomato to crispbreads and crackers helps to meet your daily nutritional needs.
• Snacks containing wholegrains, such as Vita-Weat, can supply sustained energy and a feeling of fullness. They are also a good fibre source and provide a range of protective phytonutrients.
• Snacks based on fresh or dried fruit provide a range of essential nutrients and fibre. We should aim to eat 2 pieces of fruit everyday.
• Having a glass of fruit and vegetable juice or milk with your favourite snack increases the amount of vitamins and minerals in your diet.
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Snack ideas

• Share a box of Tim Tam Balls or a box of Cheezels with your friends when you're watching television or a DVD so you don't eat them all by yourself.
• Pack portable snacks to have while on the go. Arnott's Shapes and Tasty Jacks come in convenient, portion control packs that are great for school or weekend activities.
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Why is snacking important?

• Our blood sugar levels start to fall 4-6 hours after eating a meal. This can result in fatigue, irritability and poor concentration. Keeping your blood sugar relatively constant will result in balanced moods, better concentration and consistent energy levels.
• Sensible snacking on a wide variety of nutritious foods can help maintain a healthy weight.
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When should I have a snack?

• Between meals or roughly every 3-4 hours to even out blood sugar levels.
• Snacking before you feel hungry may help prevent you from overeating at your next main meal.
• Regular snacks can give you an energy boost to help fuel your body between meals. This is particurly important for growing, active kids.
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What are the benefits of snacking?

• Snacking can help increase your metabolic rate and stimulate your body to work more efficiently.
• Snacks can provide essential nutrients such as energy-giving carbohydrates, vitamins, minerals and fibre
• Studies have shown that nutritious snacks may improve memory, attention and problem solving abilities.
• Biscuits, crackers and some savoury snack foods like Cheezels, which are made from Australian grown corn and rice, can contribute towards achieving the recommended 11 servings of cereal foods a day
• The Glycemic Index (GI) ranks foods on how they affect our blood sugar levels. Snacks with a low glycemic index, like most of the Arnott's Snack Right range of fruit-filled slices and pillows, will help fill the hunger need and make you feel more satisfied until the next meal.
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Is snacking good for people of different ages?

Snacking in moderation is good for everyone and should be part of a healthy lifestyle. Snacking is particularly important for specific age groups, including pregnant women and new mums. People who are watching their weight can reduce their overall food intake by selecting snack foods based on grains with a low GI and a healthy fat content.

Children:

• Snacks can help support healthy growth and development and provide the energy required to stay focused at school, or supply extra fuel for sport and play.
• Snacks are especially important for young children's small appetites and stomachs.
• Nutritionists recommend that a third of a child's energy needs should be derived from healthy snacks.
• Active children should be eating at least 4 serves of grain-based carbohydrate foods everyday
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Adolescents and active people:

• Snacks are vital for adolescents and active people, such as athletes, who have high energy needs.
• Foods that release energy slowly, or foods with a low Glycemic Index, can help improve endurance and performance. Eating a snack with a high Glycemic Index immediately after sport or play will help to refuel working muscles.
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New mums:

• New mums need to snack to make sure they keep their energy up and meet their necessary extra daily nutritional requirements.
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Older people:

• Nutritious snacks can play an important role in maintaining good health and helping to reduce the risk of disease.
• Grain-based snacks such as biscuits, crackers and crispbreads provide extra fibre important for good digestive health.

NuTrIeNtS In NoOdLeS

If your idea of the ultimate comfort food is a piping hot bowl of noodles with your favorite sauce or seasoning, you're not alone. In one form or another, noodles are a favorite throughout the world, with ethnic varieties enjoying a huge surge in popularity. Not surprising when you consider noodles are tasty and versatile, and the perfect foundation for building quick and nutritious meals.

And there's a world of noodles beyond the ubiquitous Italian version we know as pasta. From soba to udon to bean thread, Asian-style noodles in particular are taking up more space on grocery store shelves and restaurant menus today.

Noodles are an excellent source of complex carbohydrates, the healthiest, most energy-sustaining form of the body's main fuel. That's why marathon carbo-load dinners are usually pasta parties.

Like with many foods, noodles can be healthy or unhealthy depending on how they're prepared. Bathe them in cream and pile on the cheese, and you'll end up with an artery-clogging meal akin to eating a double Quarter Pounder. But throw them in the wok for a light turn with a little peanut oil and some veggies, and you'll be treating yourself to a tasty meal you can feel good about.

To boost the healthy factor and reduce calories, skip cream and butter sauces and stick to lower-fat options such as tomato-based sauces, olive or sesame oil, grilled veggies, seafood, beans and lean meats. Noodles are also a nutritious addition to soups and salads.

Soba noodles

From left: bean thread, udon,
pasta, rice and soba noodles.

Native to Japan, protein-rich soba noodles are made from wheat flour and buckwheat flour, which gives them a nutty flavor and coarse texture. This flat, thin, brownish-colored noodle comes in several varieties including jinenjo, made with wild yam flour; cha, with tea leaves; and mugi, with mugwort. Soba noodles are used in a variety of Asian dishes and, like other Japanese noodles, can be served hot or cold.

The most common hot dish is kake soba or "soba in broth," topped with sliced green onions. A popular way to serve them cold is mori soba, served with a chilled dipping sauce of dashi (a soup stock), mirin (rice wine), soy sauce and a touch of wasabi.

Preparation
Be careful not to overcook soba noodles. Just eight to 10 minutes in boiling water should give them the texture they need. After cooking, drain and rinse with cold water to stop the cooking process. Try them as a substitute for fettuccine or linguine.

Nutrients
1/2 cup cooked: 94 calories, 4.8 grams protein, 20 grams carbohydrate, 0.1 grams fat, 0 grams fiber

Rice noodles

Made with rice flour, these Chinese noodles have a neutral taste that makes them perfect for robust flavored dishes. Popular in Thailand, rice noodles are used for signature dishes such as Pad Thai, and the different varieties are also found in Asian soups, spring rolls, cold salads and stir-fries.

They can be thick or very thin and are sold both dried and fresh under names such as "thin rice sticks," "rice vermicelli" or "rice stick noodles." The dried version is coiled in plastic bags, either thread-thin or spaghetti-like in thickness. The fresh versions come in wide sheets for making dumplings or are cut into three-quarter-inch-wide ribbons.

Preparation
Cooking depends on type and thickness, so check the directions on the package. In general, you'll first soak the noodles in hot water for 15 to 20 minutes until they soften. Thinner noodles are boiled for three to five minutes, and the thicker ones for seven to nine minutes. Perfect for soups or stir-fries.

Nutrients
1/2 cup cooked: 96 calories, 0.8 grams protein, 21.9 grams carbohydrate, 0.2 grams fat, 0.9 grams fiber

Udon noodles

These thick, white Japanese noodles, similar to spaghetti, are made from wheat flour and come fresh, dried or pre-cooked. Generally, the fresh version is thick and square, and the dried is flat and round.

Udon noodles are often used in hot dishes such as soups, usually with a soy sauce-based broth, and stews, or served cold with a dipping sauce. These versatile noodles go well with a variety of fish, meats and vegetables for delicious stir-fries.

Preparation
For fresh udon noodles: Cook them in boiling water for two to four minutes. For dried noodles: Add them to boiling water, and when the water returns to boil, add a cup of cold water. When it boils again, add another cup of cold water. Repeat this process two to three times until the noodles are tender but slightly firm.

To prepare precooked noodles, place them in a heatproof bowl, pour boiling water over them and carefully separate the noodles. Then rinse them with cold water and drain.

Nutrients
1/2 cup cooked: 115 calories, 3 grams protein, 23 grams carbohydrate, 0.6 grams fat, 0.1 grams fiber

Bean thread noodles

Chinese bean thread noodles are also known as cellophane, slippery or mung bean vermicelli, or glass noodles. These transparent, chewy, thin noodles are made from the starch of mung beans and are used in a variety of Asian dishes, like soups and stir-fries, as well as deep-fried as a salad topping.

They are available dried, packaged in bundles. The bean thread noodle is almost flavorless, so it easily absorbs flavors of other foods.

Preparation
Soak noodles in hot water for about 15 minutes, depending on thickness, until they are soft and transparent. Drain and boil the noodles in water a few minutes until tender (skip this step if you're going to cook them in a soup or stir-fry). Rinse in cold water and drain.

Nutrients
1/2 cup cooked: 246 calories, 0.1 grams protein, 60 grams carbohydrate, 0.1 grams fat, 0.4 grams fiber

Pasta

Pasta, the Italian word for "paste," is made from flour and water. Most pasta in the United States is made from semolina flour, ground from durum wheat, and sold dry. Whereas, pasta sold fresh usually contains whole eggs, giving it a higher moisture content and softer consistency.

Almost 80 percent of the calories in spaghetti and similar pastas come from complex carbohydrates with the remaining calories from protein. American pasta products are enriched with B vitamins (though, some of it is lost in the cooking) and are also a good source of iron. Whole wheat pasta is higher in fiber than semolina pasta and has a more robust flavor.

Preparation
The two main rules for cooking perfect pasta: Use plenty of water (at least one quart of water for every four ounces of pasta) and don't overcook it. Cook in an uncovered pot and be sure the water is boiling vigorously before adding the pasta. As a rule, one ounce of dried pasta will yield about a half cup of cooked pasta. Cooked pasta should be al dente, tender but firm to the bite.

Nutrients
Semolina, 1/2 cup cooked: 95 calories, 3 grams protein, 19 grams carbohydrate, 0.5 grams fat, 1 gram fiber
Whole wheat 1/2 cup cooked: 87 calories, 3.5 grams protein, 18.5 grams carbohydrate, 0.4 grams fat, 3 grams fiber

HeAlThY FoOdS MaY BeCoMe JuNk FoOdS IF....

Many of our common foods are processed foods, and some processed foods are less nutritious than the original whole foods from which they are made. Processed foods usually have sugar, salt, or fat added, and fiber is taken out of them. It's healthier to try to substitute the less processed foods instead of eating the more processed ones. Let's look at some examples! Fried Foods French fries, Instant noodles Potatoes, vermicelli, and noodles are rich sources of carbohydrate. Normally, these should belong to the "grain" group in the Healthy Diet Pyramid. However, when foods get deep-fried, additional calories from oil are added as well to the original food calories. For example, the total calories of French fries not only come from the calories of potatoes, but also the calories from oil; therefore, French fries belong to "Fat, Sugar and Salt" layer but not the "Grain" layer. Also, for instant noodles, after they are deep-fried, they may no longer be in the bottom "Grain" layer, but may be considered to be on the top of the "Fat, Sugar and Salt" layer. Nutrient comparisons for less and more processed potatoes and noodles Baked Potatoes French Fries Potato Chips Soup Noodles Instant Noodles Nutrients (100 g) (100 g) (100 g) (100 g) (100 g) Energy from fat (%) 1 49 59 9 30 Fiber (g) 2.4 0 1.3 2.7 0 Sodium (mg) (in salt) 8 60 169 21 103 Natural Healthy Food Processed Food Deep-fried drumstick, chicken wings Chicken wings and chicken legs are rich sources of protein. Normally, these belong to the "Meat" group in the Healthy Diet Pyramid. However, they have large amount of fat and oil after deep-frying. Nutrient comparisons for chicken cooked by different cooking methods Steamed chicken breast Fried chicken drumstick Fried chicken wings Nutrients (2 oz) (2 oz) (2 oz) Energy from fat (%) 18 49 59 Saturated fat (g) 0.5 0 1.3 Sodium (mg) 36 60 169 Natural Healthy Food Processed Food Preserved Foods Sausage, Chinese preserved pork sausage, preserved eggs Most of the preserved foods used salt as flavoring and as preservatives to store food a longer time. Foods like sausage, Chinese pork sausage, and preserved eggs have high sodium content. Mostly, people would assume those preserved foods are belong to the "Meat, Fish, Eggs, Beans and dairy" groups. However, sausage contains large amount of energy (76% of energy) from fat and saturated fat, as well as large amounts of salt. Nutrient comparisons for less and more processed meats Lean pork Luncheon meat Sausage Nutrients (2 oz) (2 oz) (2 oz) Energy from fat (%) 52 82 76 Saturated fat (g) 3 6.1 6.1 Sodium (mg) 35 731 734 Natural Healthy Food Processed Food Dry salted vegetables Due to their high salt content as mentioned above, these should be consumed less often and in smaller amounts than fresh vegetables. Nutrient comparisons for less and more processed vegetables Fresh vegetables Salted vegetables Nutrients (1 cup) (1 cup) Energy from fat (%) 0.035 0.083 Fiber (g) 2.5 4.9 Salt (mg) 140 243 Natural Healthy Food Processed Food Sugar-added Food Cream cake The main ingredient of a plain cake is flour, and flour belongs to the bottom layer of the Healthy Diet Pyramid - "Grain" group. However, during the making process, lots of cream, butter, sugar and oil are added, while calories are also added from "Fat, Sugar and Salt" group on the same time. Thus, cream cake is a high-energy food to be eaten less frequently. Nutrient comparisons for cream cake and plain biscuits Cream cake Marie biscuits Nutrients (1 slice) (5 pieces) Energy from fat (%) 44 23 Saturated fat (g) 2.1 1 Fiber (g) 0.4 1 Salt (mg) 0 0 Natural Healthy Food Processed Food By reading the food labels from the above foods, you can notice cream cake is high in fat and saturated fat as well as low in fiber while Marie biscuits are higher in fiber and lower in fat, and are a better choice. Next time when you shop for any food, try to read the food labels and understand the food contents; they can help you to make a wiser selection. For more about food labeling, click here Sweetened Drinks - Soda, Boxed fruit juice Though soft drinks contain water and can partially relieve thirst, their high sugar content gives you 'empty calories' with no other nutrients. So, these are basically flavored sugar water. Drink these only occasionally as they belong to the top layer of the Healthy Diet Pyramid. Choose plain water or other beverages instead most of the time. Low-fat milk is rich in calcium and non-sweetened fruit juice is rich in Vitamin C while soda has them neither. Nutrient comparisons for soda, low-fat milk, unsweetened fruit juice Soda, Low-fat milk, Unsweetened fruit juice, Nutrients (8 fl. oz) (8 fl. oz) (8 fl. oz) Kilocalorie 97 102 106 Carbohydrates (g) 27 11.7 25 Sugar (g) 27 11 24 Vitamin C (mg) 0 2.4 85 Calcium (mg) 0 300 20 Natural Healthy Food Processed Food

NuTrItIoNs In NuTs AnD SeEdS

NUTS

HEALTH NUTS: RANKING NUTS

Here's our list of favorite nuts, ranked by their nutrient density. These varieties contain the most protein, fiber, B-vitamins, calcium, minerals, and vitamin E for the least amount of saturated fat:

1. Almonds
2. Filberts (hazelnuts)
3. Peanuts
4. Chestnuts
5. Pistachios
6. Walnuts
7. Cashews
8. Pecans
9. Macadamias

Almonds. Our "Top Nut" award goes to the almond. Here are the main nutrients in one ounce of almonds (a medium-size handful):

166 calories 5 grams of protein 14 grams of fat (90 percent unsaturated) 4 grams of fiber (the highest fiber content of any nut or seed), unblanched 80 milligrams of calcium 1.4 milligrams of zinc 1 milligram of iron 6.7 milligrams of vitamin E some B-vitamins, minerals, and selenium Filberts, (hazelnuts) because they are high in the amino acid tryptophan, are a good nut for sleep. Almonds and filberts have the most vitamin E (6.7 milligrams per ounce) - nearly 25 percent of the adult recommended dietary allowance. NUTRITIP Sleep Nuts } Eating a small handful of nuts as a before-bedtime snack may help you catch more Z's. Some nuts and seeds, especially whole filberts and ground sesame seeds, have a high amount of the sleep-inducing amino acid tryptophan. Walnuts have the greatest concentration of omega-3 fatty acids. Chestnuts are lowest in fat, containing only about 10 percent as much fat as other nuts. What little fat is in the chestnut (1.3 grams per ounce) is nearly all the unsaturated type. Chestnuts also contain three grams of fiber per ounce, but they are relatively low in protein. Soybean nuts and peanuts are not really nuts at all. They are legumes, and they come from plants rather than trees. Both are very nutritious. Soybean nuts, while less popular because of their less appealing taste, are actually the most nutritious nut. A quarter cup of soybean nuts contains a similar number of calories to other nuts, yet packs the following nutrients: 17 grams of protein 9 grams of fat (90 percent unsaturated) 3.5 grams of fiber 138 milligrams of folic acid (33 percent of the DV) 116 milligrams of calcium (10 percent of the DV) 2 milligrams of zinc (around 15 percent of the DV) 1.7 milligrams of iron (10 percent of the DV) 19 micrograms of selenium When purchasing soybean nuts, avoid those that are roasted in "hydrogenated" or "partially hydrogenated" oils. PEANUT BUTTER BASICS Praise for Peanut Butter! Could life go on without peanut butter? Yes, but not as pleasurably. Not only is peanut butter a nutrient-dense food, it is one that most children enjoy. Parents like its convenience. Two tablespoons of peanut butter, the usual amount for filling a peanut butter and jelly sandwich contains:. 8.5 grams of protein 4 milligrams of the B-vitamin niacin (one-third the RDA for a pre-teen child) a touch of fiber, calcium, folic acid, zinc, and iron all this in 200 calories that provide a high source of energy for a busy child. Problems with Peanut Butter While peanut butter is a favorite and nutritious family food, the peanut is not without its problems. Children who are allergic to peanuts are very allergic and, unlike many other food allergies, this is one they usually don't outgrow. If your child is allergic to peanut butter, be sure you warn the school (children share lunches) and other adults (such as playmates' parents) who may be serving your child snacks. Some people are so allergic to peanuts that even a whiff could trigger an asthmatic attack. This scare has recently prompted some airlines to have "peanut-free zones" on their flights. Beware of peanut butter hidden in candies and some Asian dishes. People who are allergic to peanut butter (which is a legume and not, strictly speaking, a nut) can often tolerate other nutbutters, such as almond and cashew. Try these alternatives carefully. Avoiding peanut butter during pregnancy and lactation may lower the chances of your infant being sensitized to peanut butter and later becoming allergic. For safety's sake spread nutbutters on bread or crackers rather than allowing children to wolf down a fingerful. Globs of peanut butter and other nutbutters can cause choking. Be careful of a toxic mold called "aflatoxin" that can grow on rancid peanut butter or spoiled peanuts. Peanut butter manufacturers are highly aware of this potentially toxic mold and take strict manufacturing precautions to eliminate it. Commercially-available peanut butters are safe. If you grind your own nuts into peanut butter, take care to use roasted nuts that are fresh. While the fat in peanut butter is about 80 percent unsaturated, hydrogenated oils may be added to the peanut butter to increase the shelf life. If hydrogenated oil is added, it must be listed on the label. You can tell whether or not peanut butter contains hydrogenated oil by whether it separates when it sits on the shelf. When non-hydrogenated peanut butter sets, the natural oils will rise to the top, and you have to stir the oil into the peanut butter after you open it. If there is no oil floating on the top of the peanut butter when you open a new jar, check the ingredient list. It probably contains hydrogenated oils. PEANUT BUTTER TIP Hold the jar upside down to help the oil settle throughout the butter. This saves a lot of messy mixing. OTHER NUT BUTTERS Peanut butter isn't the only kind of nutbutter you can spread on your whole-wheat bread. Try some variety. Almond butter is more nutrient-dense than peanut butter. It contains half the amount of saturated fat, less salt (usually), and eight times as much calcium. Peanut butter, however, contains twice as much protein and four times as much niacin (20 percent of the DV). Cashew butter is less nutritious than both almond and peanut butter. It contains less protein, fiber, and niacin than peanut butter, but it still makes a tasty piece of toast. Soy butter is a healthy alternative for those allergic to other nutbutters, is lower in total and saturated fats than peanut butter, but usually has added sweeteners to make it palatable. Sesame seed butter (called "tahini") is a favorite of Middle Eastern cuisine. It can be mixed with ground chickpeas to make hummus or combined with eggplant and spices to make baba ghanoush. NUT KNOWLEDGE Nature packs a lot of nutrition into a little nut, which is why nuts and seeds get honorable mention on our "Top Twelve Foods" list. Nuts are the seeds of different trees. They come in a variety of shapes, flavors, and preparations that add to their appeal: shelled or unshelled, raw, dry roasted, oil roasted, sugared, salted, and honey-coated. Nuts and seeds are more nutrient-dense than most other foods. They are rich sources of protein, fiber, B-vitamins, folic acid, calcium, iron, zinc, and the antioxidants vitamin E and selenium. Think nuts have too much fat to be part of a healthy diet? Wrong! Nuts do contain a lot of fat, yet ninety percent of this fat is the heart-healthy, unsaturated kind. In fact, recent studies have shown that eating nuts may reduce a person's risk of having a heart attack. Because nuts and seeds are high in monounsaturated fats, they have been found to lower LDL cholesterol. Roasted nuts are more flavorful and spoil less quickly, yet how they are roasted makes a big nutritional difference. Dry roasted nuts don't have any added fat. Oil roasted means the nuts are fried in oil, which adds around ten percent more fat calories to the nuts. This is no big deal unless the nuts have been roasted in saturated or hydrogenated fats (e.g. coconut oil); check the label. An increase in saturated fats lessen the nut's main nutritional claim to fame - they're low in saturated fats. While heating or roasting nuts does enhance the flavor and reduce spoilage, it also may alter some of the essential fatty acids. This is why processed nuts are less likely to go rancid, but the tradeoff may be a loss of healthy nutrients. Seeds and nuts themselves are more nutritious than the oil extracted from them, at least in theory. Seeds and nuts contain natural vitamin E, which protects their oil from going rancid. Processing may remove some of the natural antioxidants in the nuts and seeds. While nuts and seeds are a perfect snack, don't go nutty over their nutrition. A handful of nuts or seeds pack around 200 calories. Best to dole out a small amount into a container rather than snacking right out of the bag. The good news is that the fiber in nuts and seeds fills you up quickly, making you less likely to overeat while you're snacking and at the next meal. Sunflower and sesame seeds, along with various kinds of nuts, are a nutritious addition to salads. This also makes a small amount of nuts go a long way. Sprinkle on a spoonful and enjoy! NUTRITIP Buy Organic When it comes to nuts, organic is better. All nuts, and peanuts especially, pick up pesticide residues. Ditto for nutbutters. TOP SEEDS Seeds have nutritional profiles similar to nuts, because, after all, nuts are seeds. One ounce of hulled sunflower seeds (one medium-size handful) offers: 165 calories 5.5 grams of protein 14 grams of fat (90 percent saturated) 3 grams of fiber 2 milligrams of niacin (10 percent of the DV) 67 milligrams of folic acid (17 percent of the DV) 20 milligrams of calcium 1.5 milligrams of zinc (10 percent of the DV) 1 milligram of iron 14 milligrams of vitamin E (50 percent of the DV) 78 mcg. of selenium (there is some evidence that 100 micrograms a day of selenium may reduce the risk of cancer) NUTRITIP Soak Your Seeds Soaking seeds and nuts in distilled water overnight makes them easier to digest. Sesame seeds have a similar nutritional profile to sunflower seeds, but these tiny decorative seeds supply slightly more fiber, and twice as much calcium, zinc, and iron. Of all the seeds and nuts, pumpkin seeds contain the most iron, packing a blood-building four milligrams per ounce (six times more iron than in an ounce of beef). Yet, pumpkin seeds contain less vitamin E, calcium, folic acid, niacin, and fiber than sunflower or sesame seeds. NUTRITIP Grind Your Seeds Because sesame seeds are so small, you are unlikely to chew them and break down the seeds to release the nutrients. As a result, the seeds pass through the intestines undigested. To release all the good nutrients from these power- packed little seeds, first grind them into a meal, and then sprinkle them on salads.