Too often, the holidays mean delectable indulgences that linger on the waistline. Luckily, California Walnuts has plenty of recipes and snacking and exercise tips that can help your clients make nutritious and satisfying choices that will minimize the damage they do to their diet plan this holiday season.
- Portion size matters
- Use this Portion Plate Tool to share recommended portion sizes with your clients and remind them to keep half of their plate vegetables.
- Eliminate trans fat from the diet
- It increases bad LDL cholesterol and decreases good HDL cholesterol.1
- Know the fats
- Knowing which fats raise LDL cholesterol and which ones do not is the first step to lowering risk of heart disease. Remind your clients to get most fat consumption from monounsaturated and polyunsaturated fatty acids found in foods such as walnuts.
- Every journey begins with a single step
- The first step can be the hardest. Help your clients get motivated this holiday season with fitness expert Petra Kolber’s motivational audio downloads. Then, encourage them to find a walking companion, join a sports league or register for a group exercise class to help them stay committed. Going for a family walk before a holiday meal can be a great way to bond!
- Make time
- Many people use lack of time as an excuse for not working out. Just ten minutes of cardio three times a day can provide health benefits!
- Switch to salad plates
- People who use smaller plates consume fewer calories, often without realizing it!
- Snack throughout the day
- Healthy snacking throughout the day can prevent over-eating at larger meals. Try Chewy Walnut Trail Bars or Walnut Hummus and Veggie Wraps as nutritious and satisfying snacks.
- Walnuts can aid in satiety
- In addition to antioxidants2 and essential ALA/omega-3 fatty acids3, an ounce of walnuts provides a convenient source of protein (4 grams) and fiber (2 grams). Most Americans don’t get enough dietary fiber, which promotes healthy bowel function and helps you feel full – a key component in maintaining a healthy weight. Studies have shown that regular consumption of walnuts (up to 2 ounces daily) did not lead to weight gain in study participants.
For more information about maintaining healthy eating habits this holiday season, see our website: http://walnuts.org/to-be-sorted/sorted/walnuts-and-health/weight-management/
2
A 2011 study, published in the journal Food and Function found that the quality and quantity of antioxidants in walnuts ranked higher than any other nut.
Ferrari CK. Functional foods, herbs and nutraceuticals: towards biochemical mechanisms of healthy aging. Biogerontology.2004;5(5):275-89.
Vinson, JA, Cai, Y. Nuts, especially walnuts, have both antioxidant quantity and efficacy and exhibit significant potential health benefits Food Funct., 2012; 3;3(2): 134-1403
One ounce of walnuts provides 18g of total fat, 2.5g of monounsaturated fat, 13g of polyunsaturated fat, including 2.5g of alpha-linolenic acid, the plant-based omega-3."