In an effort to nourish our bodies, we are often drawn to foods that are labeled “healthy,” thinking we are making the right choice. But sometimes, despite our best intentions, what may seem good for us can have the opposite effect. This often happens when we are trying to control our weight and have a balanced diet. One such snack favourite is nuts and seeds. They are small, crunchy and seemingly harmless, right? They are often promoted as nutritional powerhouses, making them a popular choice for a snack. But the question is: are they really as beneficial as we think, especially if you keep munching on them mindlessly throughout the day? Before you pick up another almond to munch on, read on to find out why you should not consume nuts and seeds as a snack.
Also read: Are you looking to start a family? 7 nuts and seeds that can boost your fertility
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What’s wrong with eating nuts and seeds every day?
Nuts and seeds should not be consumed daily as they contain very little amount of micronutrients that give them the label of a “healthy snack”. According to nutritionist Shalini Sudhakar (@consciouslivingwithshalini), nuts and seeds do contain good micronutrients like folate, niacin, omega-3, magnesium etc., but they are “barely in milligrams”. Nuts and seeds are mainly composed of fatty acids. This means they are very high in calories and fat.
So, when you eat a handful of nuts and seeds as a snack, you are consuming a lot of calories and fat and very few micronutrients, which is not healthy at all.
How many nuts and seeds should you eat a day?
Nutritionist Sudhakar recommends eating only 5 to 6 nuts and seeds a day, not more than that. You can choose any one nut or a mix of nuts, but in limited quantity, so that it nourishes your soul and also gives you energy to carry out your day-to-day activities.
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What is the best way to fulfill the micronutrient requirement in our body?
Vegetables. According to nutritionist Shalini Sudhakar, the best way to increase your intake and meet your micronutrient needs is to eat your daily vegetables. If you are having trouble adding more vegetables to your diet, here are some easy ways to include more vegetables in your daily diet:
1. Lentils
An excellent source of protein, dal tastes delicious with roti and rice. But how about adding grated bottle gourd and other vegetables while boiling it? This is a great way to make dal more nutritious and add essential vitamins and minerals to your diet.
2. Cheela
Cheela itself is rich in protein and a source of many essential micronutrients. An easy way to make it more nutritious is to add spinach or beetroot to the batter. This can be an easy way to make it more nutritious and wholesome in no time.
3. Idli
Steamed fluffy idlis are perfect for a delicious breakfast or evening snack. But have you ever had idlis stuffed with vegetables? All you need to do is add finely chopped vegetables or vegetable puree to it to enhance its nutritional value.
4. Gravy Dishes
Who doesn’t love creamy and spicy gravy dishes? But, did you know that you can add mashed vegetables to them to make them even more nutritious? Yes! Add mashed pumpkin or gourd to the preparation for a healthy meal!
5. Smoothie
Vitamin-rich smoothies made from vegetables like spinach and carrots can be easily paired with sweet fruits like pineapple and bananas. Drink these smoothies to add more micronutrients to your diet.
Also read: Bone health: 5 nuts and seeds you should eat for stronger bones
