Nuts & Seeds

My personal training clients ask me which nuts are good for you, which nuts are bad for you?  Are cashew nuts less healthy than almonds? Do nuts make you fat?

Some nuts are healthier than others, but even the 'healthy' ones will make you fat if you eat them in excess. And yes, cashew nuts are among the fattier ones.

Make nuts and seeds a regular part of your diet. Any personal trainer in London will advise you to eat nuts and seeds, in moderation of course (a dozen nuts every other day is a good rough guide).

Dried fruit is healthy in moderation too, not least for the fibre it provides. Most good supermarkets sell dried apricots, which make the perfect snack between meals. Dried mango makes a good snack too, and mango has more fibre than any other fruit.

Almonds

A great source of minerals (magnesium, potassium, manganese), good fats (monounsaturated), and fibre. And a rich source of protein (22g protein per 100g of almonds).

Brazil Nuts

One of the richest sources of magnesium. Especially high in the heart-protecting mineral selenium, which also has anti-ageing properties, and anti-cancer properties. A good source of protein (14g protein per 100g brazil nuts). Don't eat more than 4 brazil nuts a day, or you risk overdosing on selenium, a trace mineral which the body needs only in very small amounts. Brazil nuts are high in selenium.

Walnuts

Higher in polyunsaturated fats than most nuts, which are generally higher in monounsaturated fat. Both these types of fat are 'good fats' and help you store fat soluble vitamins, as well as helping to raise your 'good cholesterol' levels, and lower your 'bad cholsterol' levels. Walnuts have the same protein content as brazil nuts. And like almonds and brazils, walnuts are a good source of some of the B vitamins (B1, B6, folate).

Pumpkin Seeds

A great source of valuable minerals (potassium, phosphorus, iron, zinc, copper). Also rich in polyunsaturated fats (one of the 'good fats'). Pumpkin seeds make a healthy snack to help keep you off the crisps. If you eat crisps, stop now! They're generally full of saturated fat and salt. Not good for you. The low fat ones still have some fat, and not the 'good fats'.

Flax Seeds

Also known as linseeds. A good source of omega 3 fatty acids (one of the polyunsaturated fats). You can sprinkle them on your cereal. Alternatively you can put a dessert-spoon of flax seeds in a glass of water, pop it in the fridge overnight, and drink it in the morning (don't be deterred by the strange consistency!), as a quick and easy way to get a boost of omega 3.

As a personal trainer who travels to clients all over London, I always carry a supply of nuts and seeds to snack on. If you do the same, you'll never be short of a healthy snack.

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