PISTACHIOS

Why: These tasty, little green nuts are high in lutein, an antioxidant typically found in dark leafy vegetables that’s been shown to protect our eyes from macular degeneration. In one recent study, participants who ate 1.5 ounces of pistachios every day lowered their total cholesterol levels, while participants who ate three ounces a day saw an even more dramatic drop.

How: Sprinkle pistachios on shrimp or scallops (or on ice cream for dessert). Add crushed pistachios to meat loaf in place of some of the beef or bread crumbs.

One ounce = 49 pistachios - 158 calories, 6 g protein, 13 g fat

PECANS

Why: A 2004 study ranked the antioxidant capacity of 100 different foods and found that pecans are one of the top 15 sources of antioxidants. In another study, pecan antioxidants were shown to prevent LDL from building up in arteries and lowered total cholesterol levels. Compared with other nuts, pecans have one of the highest levels of phytosterols, a group of plant chemicals that may help protect against cardiovascular disease.

How: Add pecans to pancake batter, or coarsely chop and toss with pasta. Mix finely chopped pecans with bread crumbs and use as a coating on any broiled fish.

One ounce = 19 halves - 196 calories, 3 g protein, 20 g fat


HAZELNUTS

Why: Hazelnuts have the highest nut level of folate, a B vitamin known to reduce the risk of birth defects. Research indicates that it, along with other B vitamins, may also lower the risk of heart disease, cancer, and depression. Hazelnuts contain moderate levels of potassium, calcium, and magnesium, all of which can help lower blood pressure.

How: Add roasted hazelnuts to asparagus with lemon vinaigrette. They also go well with sweets, like granola yogurt parfaits.

One ounce = 21 nuts - 178 calories, 4 g protein, 17 g fat

Boot campers! Week 2 ends tomorrow! Remember to eat lots of healthy proteins this week and stay away from all those bad foods! (Fast food, processed foods, ice cream, etc)