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W
hen almonds come out of their
shells, they can really liven up
a meal—nutritionally speaking, that
is. Adding these cholesterol-free nuts
to your dishes helps you increase your
intake of vitamin E, a nutrient that
strengthens your immune system.
Almonds also contain calcium for
healthy teeth and bones. Plus, they
provide:
»
Magnesium.
»
Copper.
»
Fiber.
»
Protein.
All this adds up to better health. Like
other nuts, almonds can reduce the
risk of heart disease, diabetes and
some types of cancer. So next time
you’re hungry for a healthy snack,
nosh on some nuts.
Sources: Academy of Nutrition and Dietetics; Fruits & Veggies
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Editor
Doneva Garcia
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Copyright © 2012 Methodist Hospital of
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Copyright © 2012 Coffey Communications, Inc.
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INSIDE THIS ISSUE
P2
P3
P8
High-tech for better treatment
What’s new at Methodist Hospital
Set your face against injury
National Facial Protection Month
The amazing almond
Nuts about a power food
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Add almonds to your diet! Toss some into a salad, stir a few into rice pilaf,
sprinkle some on your yogurt—or dine on fish amandine.
Sources: Academy of Nutrition and Dietetics; Fruits & Veggies More Matters; Centers for Disease Control and Prevention
Ingredients
2
teaspoons fruit-only strawberry
preserves
1
tortilla, preferably whole-wheat
2
tablespoons reduced-fat ricotta
cheese
¹∕ ³ –½ cup sliced fresh strawberries
2
tablespoons sliced almonds,
toasted
Directions
»
»
On a surface, spread preserves on
tortilla. Top with ricotta cheese.
Carefully top with sliced fruit.
Sprinkle with sliced almonds.
»
»
Starting from one end, roll
tightly. Wrap in foil for neater
eating.
Variation:
Spread tortilla with
apricot preserves and use sliced
fresh or canned, well-drained
peaches.
Nutrition information
Makes 1 fruit wrap. Amount per
serving: 231 calories, 9g fat,
2g saturated fat, 34g carbohydrates,
9g protein, 4g dietary fiber,
213mg sodium.
Source: American Institute for Cancer Research
Breakfast fruit wrap
KEEP PORTIONS
SMALL
Nuts are high in fat and
calories, so you want to watch
your portion size. Limit your
serving to about one ounce of
nuts—that’s equal to 25 almonds.