Introduction
Nuts and dried fruit are wholesome snacks with a plethora of health advantages, but how much should you consume each day? We’ll go over the recommended daily serving sizes, the nutritional content of these items, and how to include them in a diet that is balanced in this guide.
Advantages of Dried Fruit and Nuts
High-Nutrient Snacks
Nuts and dried fruit are rich in fibre, protein, healthy fats, vitamins, and minerals, among other vital components. These are tasty and practical choices for on-the-go nibbling or meal additions.
Heart Conditions
Eating nuts on a regular basis has been linked to better heart health. They include high levels of antioxidants, omega-3 fatty acids, and unsaturated fats, all of which lower the risk of cardiovascular illnesses.
Packed with Antioxidants
Antioxidants found in dried fruits like apricots, raisins, and prunes aid in the reduction of inflammation and the battle against free radicals. Moreover, nuts have strong antioxidants like vitamin E.
Control of Weight
Studies indicate that moderate eating of nuts can help with weight management, even though they are high in calories. In addition to being satisfying, they can help reduce cravings and stop overeating.
How Much Dried Fruit and Nuts Should You Eat Each Day?
Suggested Daily Amounts
Nuts: Approximately one ounce (28 grammes), or a modest handful, of nuts is a reasonable daily consumption. Approximately 160–200 calories are included in this serving, depending on the type of nut.
Dried Fruit: A quarter of a cup (30 grammes) is the suggested serving size for dried fruit. Usually, this serving size has between 100 and 150 calories.
Keeping Calorie Balanced
Because nuts and dried fruit are high in calories, it’s critical to watch portion sizes. Even though they have a lot of health advantages, if you eat them in excess without balancing them with other foods, you may gain weight.
Variety Is Important
Consume a range of nuts and dried fruits to get the most health advantages. Combining almonds, walnuts, cashews, and a variety of dried fruits might result in a more balanced nutritious profile because each type contributes unique nutrients.
How to Include Dried Fruit and Nuts in Your Diet
Snacks
Dried fruit and nuts make great on-the-go snacks. Mix them into a trail mix, or serve them with yoghurt or fresh fruit for a heartier snack.
Dinners
For an added crunch and flavour, add nuts to your stir-fries, salads and muesli in the morning. Dried fruits can be included into savoury dishes like tagines, baked goods, and cereals.
Mindfulness and Moderation
Because they are high in calories, nuts and dried fruit should only be consumed in moderation. To prevent overindulging, think about dividing up portions ahead of time.
FAQs Regarding Dried Fruit and Nuts
Q1: Is it possible to consume too many nuts?
Indeed, overindulging in nuts might result in an increased caloric intake and subsequent weight gain. Nuts also contain a lot of fat, which although beneficial, can cause an imbalance in the diet if taken in excess.
Q2: How nutritious are dried fruits compared to fresh ones?
Since the water has been removed, dried fruits are more concentrated in calories and sugars while still retaining the majority of their nutrients. It’s crucial to choose varieties without added sugars and consume them in moderation.
Q3: If I’m allergic to nuts, can I still consume dried fruit and nuts?
It is imperative to stay away from all nuts and goods containing nuts if you have a nut allergy. Nonetheless, a lot of dried fruits are safe to eat as long as cross-contamination doesn’t happen.
Q4: How can I preserve the freshness of nuts and dried fruit in storage?
Nuts should be kept cold and dark, ideally in an airtight container. Nuts can be kept for extended periods of time without getting rancid by freezing or refrigerating them. To stop moisture loss, dried fruits should be packaged tightly and kept in a cold, dry location.
Q5: Should I stay away from certain particular nuts or dried fruits?
Some people may have allergies or sensitivities that require them to stay away from specific nuts or dried fruits. For the healthiest option, look for unsalted nuts and dried fruits free of added sugars or preservatives.
In summary
Including nuts and dried fruit in your diet on a regular basis can help with weight management and heart health, among other health benefits. You can include these nutrient-dense foods in a balanced diet by following recommended quantities and selecting a range of choices.
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