• print
  • comments (0)
  • share

Nutrition advice Updated 01 Dec 2007

Nuts and vegetables

What's the case for nuts?

There are good reasons for including nuts in your diet.

First, the oil in nuts is "good", because it's predominantly unsaturated. Second, nuts are very filling, so including them in your diet is a good way to help keep your overall intake down. Third, nuts contain vitamin E, fibre and other useful nutrients.

However, nuts aren't always good for you. If they're salted, coated in chocolate or mixed into a creamy pie, they can be a disaster.

Of course, some people have a severe allergic reaction to nuts, especially peanuts. They should continue to steer clear!

So what about peanut butter?

Peanut butter is high in fat - around 50 percent - but it's mostly unsaturated, so it won't raise your blood cholesterol levels.

Brands with no added sugar or salt are best - give them a try. And don't add ordinary butter to the bread.

Nutella has just over half the fat content of peanut butter. But it's not better for you, because it's stuffed full of sugar and therefore packs nearly the same kilojoule punch.

What about those oily avocados?

Avocados

Avocados are good for you. They contain potassium, folate, fibre, B vitamins and vitamin C and E. They're low in salt and high in "good" unsaturated fat. Avocado makes an excellent substitute for a table spread.

Just don't eat too much!

What is the best way to cook vegetables?

Without heat. Seriously, raw veges contain more vitamins than when you cook them. Microwaving or light steaming are next-best. If you stir-fry, use a vegetable oil, not butter.

Join Consumer now and make your decisions easy on a huge range of products and services

  • Over 500 reports, plus interactive tools and calculators
  • Independent advice from NZ's trusted source of information
  • Join over 65,000 members who help us get all NZers a fairer deal

from just $28

Join now
Read what our members say