Ask the RD | March
Our registered dietitian, Jamie offers answers to nutrition-related questions you — our community — has submitted over the past month.
The information shared within this blog is meant for informational purposes only and should not be received as medical advice.
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Nuts, and seeds for that matter, can be a healthy addition to any diet. There are many benefits associated with eating nuts and seeds such as helping to maintain a healthy body weight, reducing inflammation, and supporting a healthy immune system. Though high in calories, nuts and seeds also serve a good source of heart healthy unsaturated fats, plant-based protein, fiber, vitamins, minerals, antioxidants, and other anti-inflammatory plant-compounds.
While some nuts and seeds do possess specific nutrients and compounds, I recommend incorporating a variety of nuts and seeds in the diet to reap the most health benefit. Some especially beneficial nuts and seeds include:
Almonds: High in vitamin E, which acts as a strong antioxidant.
Pistachios: High in vitamin B1 (thiamine) and B6, which supports healthy metabolism and immune system.
Walnuts: Contain plant-based ALA omega-3 fats, which have strong anti-inflammatory benefits. They are also high in copper, which helps with energy production and immune function.
Pecans: Offer manganese and zinc to support immune function and wound healing.
Macadamia Nuts: High in vitamin B1 (thiamine), manganese, and copper.
Brazil nuts: High in selenium which is used in thyroid hormone production and DNA synthesis.
Peanuts (technically a legume, not a nut): Are a good source of plant-based protein and vitamin B vitamins, such as niacin and folate which play important roles in fetal development.
Flax Seeds: Rich in ALA omega-3s, fiber, and lignans, which possess antioxidant and anti-inflammatory benefits.
Chia Seeds: High in protein, fiber, and ALA omega-3s.
Sesame Seeds: Rich in copper, manganese, and magnesium, as well as lignans which serves as a strong antioxidant.
Pumpkin Seeds: High in phosphorus and phytosterols, which may help with cholesterol reduction.
Hemp Seeds: Considered a complete plant-based protein, high in omega-3 and omega-6 fatty acids.
Whatever type of nuts or seeds you choose, I recommend being thoughtful of your serving size (1-1.5 oz whole nuts to 2 tablespoons of nut butter), as to not overdo on the calories. Choose raw or dry roasted, unsalted, and non-sweetened options to avoid added fat, sodium, and sugar respectively.
Previous related Ask the RD posts:
Are there any nuts I should avoid if I have high cholesterol? (November 2023)
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Yes, supplements can certainly help with vitamin and mineral deficiencies when following restrictive eating plans. As nutrient intake can vary widely depending on the foods that are being consumed and those that are being limited, I would suggest meeting with a Registered Dietitian to get specific recommendations that will work best for you. It may be wise to start with a general multivitamin + mineral until you can consult with a professional.
Previous related Ask the RD posts:
Are any supplements safe and healthy? (November 2023)
Can you explain various diets? Is there a best option? (January 2025)
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The amount of energy (i.e. calories) a person needs depends on their age, gender, height/ weight, and activity level. We can adjust our distribution of macronutrients—the carbs, protein, and fats, depending on our body’s specific needs. Take into account type, intensity, and duration of physical activity, as well as fitness goals. Generally, macronutrient distribution may look like 40-50% of daily calories as carb, 20-25% as protein, and 25-30% as fat.
For rigorous strength training it is recommended to consume 3-5 grams of carbohydrate per kilogram of body weight, with carbohydrate intake spread throughout the day at meals and snacks. You will want to aim for at least 1.4-2.0 grams of protein per kilogram of body weight, per day. Aim for 25-30 grams of protein at each of your meals, plus 15-25 grams at an evening snack.
In addition to eating enough protein, include high-quality protein foods. Since our muscle synthesis becomes less efficient as we age, quality proteins that are rich in the amino acid leucin are needed at each meal. Lucine can be found in beef, chicken, tuna, salmon, eggs, chickpeas, soybeans and nuts.
As a reminder 1 lb is equal to 2.2 kg, so a 150 lb female would weigh 68 kg. For intense strength training she would need 205- 340 grams of carb and 95-135 grams of protein per day.
Previous related Ask the RD posts:
September 2024 answered, “What are macronutrients? When and how do we count them?”
February 2025 answered, “Does the approach to fueling pre- and post-exercise change with menopause?”
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Avocados are rich in monounsaturated fats which can help reduce LDL (bad) cholesterol and therefore promote cardiovascular health. Since you do not tolerate avocados, I would recommend you strive to incorporate other foods rich in these heart healthy fats such as olive oil and other vegetable oils, olives, nuts and seeds, and oily fish.
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Previous related Ask the RD post:
Do oats offer health benefits? Are there specific types of oats that are better for you? (November 2024)
Jamie Libera, RD, LD, CCTD, is a clinical dietitian within the Providence health system. She works closely with the heart programs in offering consultations for heart failure patients, cardiac rehab patients, and serves as the nutrition consultant for Basecamp Prevention + Wellness. Jamie offers monthly nutrition-based classes and a monthly heart-healthy recipe as part of Basecamp’s free community programming.