Go Nuts and Follow the New 2005 Dietary Guidelines: Advice From the International Tree Nut Council Nutrition Research & Education Foundation

Jan 13, 2005, 00:00 ET from International Tree Nut Council

    DAVIS, Calif., Jan. 13 /PRNewswire/ -- Just a handful (or 1 1/2 ounces) of
 tree nuts every day can help you follow the 2005 Dietary Guidelines for
 Americans.  Tree nuts, such as almonds, Brazils, cashews, hazelnuts,
 macadamias, pecans, pine nuts, pistachios and walnuts, play an important role
 in healthful eating.
     As with all foods, portion control is critical.  The 2005 Dietary
 Guidelines focus a great deal on caloric intake and discretionary calories.
 While nuts are energy dense, a number of studies have shown an inverse
 association between frequency of nut consumption and body mass index. "Nuts
 tend to be filling, which can actually help with weight control," states
 Maureen Ternus, M.S., R.D., registered dietitian and Nutrition Coordinator for
 the International Tree Nut Council Nutrition Research & Education Foundation.
 "Since tree nuts have such rich and complex flavors, a single 1 1/2-ounce
 serving is quite satisfying and can easily be eaten as a snack, or enjoyed
 throughout the day in main dishes or sprinkled on yogurt, salads, soups or
 pasta."
     Chock full of vitamins and minerals, nuts contain many nutrients
 -- vitamin E, calcium, magnesium, potassium and fiber-that are lacking in the
 diets of both children and adults in the U.S.  Nuts also contain a wide
 variety of phytochemicals, or plant compounds such as phytosterols
 (beta-sitosterol), carotenoids, flavonoids and proanthocyanidins, which may
 help protect against heart disease, cancer and other chronic diseases.
     The new Dietary Guidelines highlight the DASH Eating Plan and the USDA
 Food Guide as examples of recommended eating plans.  Nuts play an important
 role in the DASH diet primarily due to the fact that they are rich sources of
 energy, magnesium, potassium, protein and fiber.  One and one-half ounces of
 nuts, or 1/3 cup, are recommended 4-5 times per week (as part of the nuts,
 seeds and legumes group).
     The same serving size of nuts is currently recommended by the Food and
 Drug Administration (FDA) in one of the first qualified health claims-a claim
 for nuts and heart disease:
     "Scientific evidence suggests but does not prove that eating 1.5 ounces
 per day of most nuts as part of a diet low in saturated fat and cholesterol
 may reduce the risk of heart disease. [See nutrition information for fat
 content.]"
     More than 30 studies have shown that including nuts in the diet can reduce
 the risk of heart disease regardless of the individual nut studied.  Clearly,
 nuts can and should pay an important role in any healthy diet.
     As more Americans move toward more plant-based diets, nuts can serve as an
 important source of protein. The 2005 Dietary Guidelines recommend that
 vegetarians of all types substitute 1 1/2 ounces of nuts and 2/3 cup of
 legumes for 5 1/2 ounces of meat, poultry and/or fish. And, in the USDA Food
 Guide, 1/2 ounce of nuts is equivalent to one ounce of meat poultry or fish.
 
 

SOURCE International Tree Nut Council
    DAVIS, Calif., Jan. 13 /PRNewswire/ -- Just a handful (or 1 1/2 ounces) of
 tree nuts every day can help you follow the 2005 Dietary Guidelines for
 Americans.  Tree nuts, such as almonds, Brazils, cashews, hazelnuts,
 macadamias, pecans, pine nuts, pistachios and walnuts, play an important role
 in healthful eating.
     As with all foods, portion control is critical.  The 2005 Dietary
 Guidelines focus a great deal on caloric intake and discretionary calories.
 While nuts are energy dense, a number of studies have shown an inverse
 association between frequency of nut consumption and body mass index. "Nuts
 tend to be filling, which can actually help with weight control," states
 Maureen Ternus, M.S., R.D., registered dietitian and Nutrition Coordinator for
 the International Tree Nut Council Nutrition Research & Education Foundation.
 "Since tree nuts have such rich and complex flavors, a single 1 1/2-ounce
 serving is quite satisfying and can easily be eaten as a snack, or enjoyed
 throughout the day in main dishes or sprinkled on yogurt, salads, soups or
 pasta."
     Chock full of vitamins and minerals, nuts contain many nutrients
 -- vitamin E, calcium, magnesium, potassium and fiber-that are lacking in the
 diets of both children and adults in the U.S.  Nuts also contain a wide
 variety of phytochemicals, or plant compounds such as phytosterols
 (beta-sitosterol), carotenoids, flavonoids and proanthocyanidins, which may
 help protect against heart disease, cancer and other chronic diseases.
     The new Dietary Guidelines highlight the DASH Eating Plan and the USDA
 Food Guide as examples of recommended eating plans.  Nuts play an important
 role in the DASH diet primarily due to the fact that they are rich sources of
 energy, magnesium, potassium, protein and fiber.  One and one-half ounces of
 nuts, or 1/3 cup, are recommended 4-5 times per week (as part of the nuts,
 seeds and legumes group).
     The same serving size of nuts is currently recommended by the Food and
 Drug Administration (FDA) in one of the first qualified health claims-a claim
 for nuts and heart disease:
     "Scientific evidence suggests but does not prove that eating 1.5 ounces
 per day of most nuts as part of a diet low in saturated fat and cholesterol
 may reduce the risk of heart disease. [See nutrition information for fat
 content.]"
     More than 30 studies have shown that including nuts in the diet can reduce
 the risk of heart disease regardless of the individual nut studied.  Clearly,
 nuts can and should pay an important role in any healthy diet.
     As more Americans move toward more plant-based diets, nuts can serve as an
 important source of protein. The 2005 Dietary Guidelines recommend that
 vegetarians of all types substitute 1 1/2 ounces of nuts and 2/3 cup of
 legumes for 5 1/2 ounces of meat, poultry and/or fish. And, in the USDA Food
 Guide, 1/2 ounce of nuts is equivalent to one ounce of meat poultry or fish.
 
 SOURCE  International Tree Nut Council