Nuts and Seeds dietary information

Nuts are a big part of the Mediterranean diet meal plan. Some nuts are a good source of Omega 3 Fatty Acids which help reduce LDL cholesterol and increase HDL cholesterol.

The following chart shows the nutritional data for a 1oz serving of nuts or seeds.

Cal Tot. Carb Fiber Net Carb Sat. Fat Mono Fat ω-3 Fat ω-6 Fat
Almonds 161 6.1 3.4 2.7 1 8.6 0.2 3.4
Brazil Nuts 184 3.4 2.1 1.3 4.2 6.9 0.05 5.8
Cashews 155 9.2 0.9 8.1 2.2 6.7 0.2 2.2
Chestnuts 60 12.8 2.3 10.5 0.1 0.2 0.03 0.22
Chia Seeds 137 12.3 10.6 1.7 0.9 0.6 4.9 1.6
Coconut* 185 6.6 4.6 2 16 0.8 0 0.2
Flax Seeds 150 8.1 7.6 .5 1 2.1 6.3 1.7
Hazelnuts 176 4.7 2.7 2 1.3 12.8 0.24 2.2
Madadamia Nuts 201 4 2.4 1.6 3.4 16.5 0.06 .36
Peanuts 159 4.5 2.4 2.1 1.9 6.8 0 4.4
Pecans 193 3.9 2.7 1.2 1.7 11.4 0.28 5.8
Pine Nuts 188 3.7 1 2.7 1.4 5.3 0.31 9.4
Pistachios 156 7.8 2.9 5.8 1.5 6.5 0.71 3.7
Pumpkin Seeds 151 5 1.1 3.9 2.4 4 0.51 5.8
Sesame Seeds 160 6.6 3.3 3.3 1.9 5.3 0.11 6
Sunflower Seeds 164 5.6 2.4 3.2 1.2 5.2 0.21 6.5
Walnuts 183 3.8 1.9 1.9 1.7 2.5 2.5 10.7

How do I incorporate the Mediterranean Diet into my lifestyle?

Here are some tips that you can use to incorporate the Mediterranean Diet into your lifestyle.

  1. Replace animal fats and vegetable oils with good sources of fats such as olive oil or canola oil.
  2. Eat fresh berries as a snack during the day. Mix them with organic plain, nonfat greek yogurt for a healthy breakfast (or snack). Pro Tip: Buy flash frozen berries from your local warehouse club (Sams etc)
  3. Instead of sugary cereals use buckwheat, rolled oats or other whole grain cereals.
  4. Use dried beans in a casserole or dish. Use them to replace red meats in some dishes.
  5. Try to get 2 or more fish servings in a week. Most high-end groceries now have pre-made sushi packs ready to go in their meat sections.
  6. Prep your foods ahead of time. Buy your bulk foods on Sunday afternoon, cut them up into individual servings and freeze them. Thaw out over night before they are needed. (saves time and money)
  7. Walk/Run/Move! Put some pep in your step when you are shopping for your frozen berries and bulk goods at your local big box retailer. Pro Tip: Park further away from the stores entrance to give yourself additional walking time.
  8. Throw some nuts into some of your dishes for additional good fats.

Mediterranean diet foods may boost success of fertility treatments

Mediterranean diet foods, such as avocados and olive oil may boost success of fertility treatments
Findings revealed that diets rich in foods typically eaten as part of the Mediterranean diet, including sunflower oil and nuts and seeds, tripled the chances of success for women having the fertility treatment.

http://www.nydailynews.com/life-style/mediterranean-diet-foods-avocados-olive-oil-boost-success-fertility-treatments-article-1.1110559

Higher Quality Diet Associated With Reduced Risk of Some Birth Defects

Healthier dietary choices by pregnant women are associated with reduced risks of birth defects, including neural tube defects and orofacial clefts, according to a study published Online First by the Archives of Pediatrics & Adolescent Medicine, one of the JAMA/Archives journals.

http://www.sciencedaily.com/releases/2011/10/111003161709.htm

 

Mediterranean Diet and Exercise Can Reduce Sleep Apnea Symptoms

Eating a Mediterranean diet combined with physical activity can help to improve some of the symptoms of sleep apnea, according to new research. The study, which is published online in the European Respiratory Journal, looked at the impact a Mediterranean diet can have on obese people with sleep apnea, compared to those on a prudent diet.

http://www.sciencedaily.com/releases/2011/11/111102093043.htm