Diet and Nutrition

There are many potential benefits of cinnamon, but this popular spice also carries some risks. In this research-based guide, get the nutrition facts of cinnamon, learn about the different types of cinnamon, and more.

By Sheryl Huggins SalomonSeptember 18, 2023

Healthy Choices, Healthy Earth: A Continual Nutrition Perspective

Embrace wholesome food choices that promise both vitality and ecological equilibrium Sustainable eating, at its core, embodies a holistic approach to nutrition. It’s about selecting wholesome, delicious foods that not only nourish our bodies but also leave a positive footprint on the planetIn a world where our dietary decisions hold the power to shape not only our well-being but also the health of our planet, the concept of sustainable eating emerges as a crucial and ongoing consideration. Sustainable nutrition embodies a harmonious interplay between personal health and environmental responsibility. Let’s delve deeper into the realm of sustainable nutrition, understanding its essential components, and exploring some of the wholesome food choices that promise both vitality and ecological equilibrium.

What is Sustainable Eating?Sustainable eating, at its core, embodies a holistic approach to nutrition. It’s about selecting wholesome, delicious foods that not only nourish our bodies but also leave a positive footprint on the planet. This approach encompasses not just the nutritional aspect but also the economic, social, and environmental effects of food production and consumption. From farm to fork, every step of the food lifecycle is taken into account when planning a sustainable diet.

Components of Sustainable EatingPlant-Based Emphasis: A cornerstone of sustainable eating is prioritizing plant-based foods like fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are not only nutrient-rich but also generally have a lower environmental footprint compared to their animal-based counterparts.

Reduced Animal Products: While sustainable eating doesn’t necessarily mean completely eliminating animal products, it does encourage moderation, especially when it comes to red and processed meats. This can significantly reduce greenhouse gas emissions and the land required for livestock agriculture.

Locally Sourced Foods: Choosing foods that are locally produced and in season is a sustainable practice that benefits our communities, reduces pollution from food transportation, and offers fresher and healthier options.

Minimized Food Waste: Reducing food waste is crucial for sustainability. Planning meals, proper food storage, and using leftovers effectively are key strategies to minimize waste and contribute to a greener planet.

Mindful Consumption: Paying attention to portion sizes and avoiding overeating helps prevent the production of excess food that might end up being discarded. It’s a simple yet effective way to reduce food waste.

Sustainable Food Choices and Their Health BenefitsLeafy Greens and Vegetables: Foods like spinach, kale, broccoli, and peppers not only provide essential vitamins, minerals, and fibre but also have a relatively low environmental impact. They support both your health and sustainable eating goals.

Legumes: Beans, lentils, and chickpeas are excellent plant-based sources of protein and fibre. They require fewer resources to cultivate compared to animal protein sources, making them environmentally friendly and heart-healthy.

Whole Grains: Options like quinoa, brown rice, and whole wheat are nutrient-dense and provide sustained energy. They are also less resource-intensive compared to refined grains.

Seasonal Fruits: Choosing locally grown, seasonal fruits supports local farmers and reduces the carbon footprint associated with transportation. It’s a win-win for your health and the environment.

Nuts and Seeds: These nutritious powerhouses offer healthy fats, protein, and various micronutrients. They can be enjoyed as snacks or added to meals for an extra nutritional boost.

Seafood: Opting for sustainably sourced seafood, such as wild-caught fish that are not overexploited, provides essential omega-3 fatty acids and lean protein while helping protect marine ecosystems.

Reduced Meat Consumption: Incorporating more plant-based meals or choosing lean, sustainably raised meats in moderation can reduce your environmental impact and potentially lead to health benefits.

In summary, sustainable eating extends beyond passing trends and encompasses a conscientious and responsible approach to nutrition that transcends occasions like National Nutrition Week or Day. Through deliberate choices that prioritize both our individual well-being and the health of our planet, we can significantly contribute to shaping a more sustainable and healthier future for ourselves and future generations. Let’s begin an expedition to discover sustainable nutritional options, paving the way for a brighter and more harmonious world.

The article is written by Mami Beheruk, HOD Dietetics, Sahyadri Super Speciality Hospital, Hadapsar, Pune.

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Health Benefits of Almonds

Scientifically called Prunus dulcis, almonds are nutrient-dense nuts. Almonds can be consumed whole, chopped, sliced, or ground into almond flour or almond butter. They can even be made into almond milk.

This satisfying nut truly deserves its superfood status. It’s full of antioxidants and other beneficial nutrients. It can help keep you healthy by preventing disease and supporting weight management. It may even do wonders for your skin, as well.

Here are some benefits of eating almonds, plus simple tips for incorporating these healthy nuts into meals, snacks, and treats.

Almonds are packed with antioxidants like vitamin E. Vitamin E protects your body from free radicals, which can harm cells, tissues, and organs. This damage can lead to premature aging and disease.

Vitamin E also supports immunity, reduces inflammation, helps widen blood vessels to improve blood flow, and is linked to protection against neurodegenerative conditions, including Alzheimer’s.

Among the health-promoting benefits of almonds are their natural antioxidant and anti-inflammatory properties. The antioxidants in almonds play an important role in protection from chronic diseases.

Eating almonds benefits overall health, too. The frequent consumption of almonds has been associated with a reduced risk of various diseases, including obesity, hypertension, diabetes, and metabolic syndrome.

Almonds are loaded with healthy nutrients. They’re excellent sources of monounsaturated and polyunsaturated fats—aka the healthy fats. Unsaturated fats can help you lower your LDL cholesterol. You’ll find them in most vegetable oils that are liquid at room temperature.

Magnesium is another nutrient found in large amounts in almonds. Magnesium plays a role in nerve and muscle function, keeps the heartbeat steady, and helps bones remain strong. It also supports a healthy immune system.

Almonds may not necessarily change the types of bacteria in your gut, but they may help your gut bacteria work better.

A 2022 study found adults who ate almonds had more butyrate than those who didn’t, which suggests well-functioning gut bacteria. Butyrate is a type of fatty acid produced when your gut microbes process the dietary fiber your body can’t digest.

Almonds and almond skin are considered prebiotics because they help your beneficial gut bacteria flourish. When your gut bacteria flourish, they produce more butyrate. Butyrate has a positive effect on health and may even be able to help prevent and treat some metabolic diseases.

Almonds protect your heart in several ways. According to a 2018 study in Nutrients, the nuts have been shown to maintain or increase “good” heart-protective HDL cholesterol, while lowering “bad” LDL levels.

Almonds help reduce blood pressure. High blood pressure, or hypertension, puts additional stress on your organs, including your heart and vascular system.

Almonds and other nuts can also improve vascular function, meaning they help blood vessels relax and reduce artery stiffness.

Don’t skip out on the almonds if you have high cholesterol. Research has shown people with high cholesterol who included almonds in their diet had reduced LDL levels while maintaining HDL levels compared to those who didn’t eat almonds. The almond eaters also had reductions in belly and leg fat.

Almonds are some of the best nuts to consume if you’re trying to manage your weight. Almonds have been shown to improve body mass index, waist circumference, and the fat that builds up around your midsection and organs.

In addition, almonds help suppress your hunger. You may find yourself eating fewer other foods as a result. Almonds can help you control your blood sugar and use more energy at rest.

If you’ve gone through menopause, you may want to include almonds in your diet. Research on post-menopausal study participants showed that those who included almonds in their diet had fewer wrinkles and better skin color after 16 weeks.

Compared to other nuts, almonds have the highest or nearly the highest amounts of fiber, protein, monounsaturated and polyunsaturated fats, magnesium, calcium, iron, and folate, among other nutrients.

In 100 grams (g) of raw almonds—about three-quarters of a cup—you’ll get the following nutrients:

• Calories: about 600
• Fat: 51.1g
• Fiber: 10.8g
• Protein: 21.4g
• Biotin: 57 micrograms (µg)
• Calcium: 254 milligrams (mg)
• Phosphorus: 503mg
• Magnesium: 258mg
• Copper: 0.91mg

Adding salt to those almonds and roasting them gives you the following nutrients:

• Calories: about 640
• Fat: 57.8g
• Fiber: 11g
• Calcium: 273mg
• Phosphorus: 456mg
• Magnesium: 258mg
• Copper: 0.87mg

There are few risks to eating almonds. Almonds can cause a serious and potentially life-threatening reaction in people with an almond allergy. Don’t eat almonds if you are allergic to them or have a tree nut allergy.

Chew carefully. Almonds can be a choking hazard. Don’t give almonds to children under 4 years of age.

Almonds are an easy portable snack as is, and they can also be incorporated into meals:

• Coat baked or sautéed fruit with a crumble topping made from almond butter, a touch of maple syrup, rolled oats, and cinnamon.
• Sprinkle almonds onto a salad, cooked veggies, or a stir-fry.
• Use almond butter as a dip for fresh fruit or as the base for energy balls—combined with add-ins like minced dried fruit, chopped dark chocolate, spices, and seeds.
• Use almond flour in place of bread crumbs to garnish lentil soup, spaghetti squash, or hummus, or in place of all-purpose flour in pancakes and baked goods.
• Whip almond butter into a smoothie, and drizzle it over overnight oats.
• You can also toss veggies with a savory almond butter sauce made with veggie broth, minced garlic, fresh grated ginger, and crushed red pepper.

Females are recommended to get about 5 to 6.5 ounce equivalents of protein a week, and males generally need a little more from 5.5 to 7, depending on age. An ounce equivalent is the amount of food needed to count as one ounce. For almonds, one ounce equivalent is about 12 nuts.

Remember, you may want to get protein from other sources as well, and your specific dietary needs will depend on your nutritional goals.

However you decide to bring almonds into your diet, don’t be shy. Almonds are a good source of nutrients and antioxidants. They can help regulate body weight and keep your heart healthy. This super nutritious nut also boosts the health of your skin and gut.