California Walnuts | Essential Food for Health

Smart Recipe Tips

Less than 35% of a smart dish’s calories should come from total fat (hint: 1 gram of fat has 9 calories).
Less than 10% of the total calories should come from saturated fatty acid (hint: most of a dish’s fat should come from polyunsaturated and monounsaturated fatty acids).
Keep each meal below 600mg of sodium and consume less than 2,300mg per day (hint: instead of salt, use herbs, spices, zests and fruit juices when possible).
Try to include at least 2 or 3 servings of fruits and vegetables in each meal (hint: a serving of vegetables is one cup, about as much as will fit into an average woman’s hand).
Try to include 7 to 8 grams of fiber in each meal (hint: one serving of broccoli contains 2 grams of fiber).
Use whole grains in place of refined grains (hint: the Dietary Guidelines for Americans recommends adults eat at least half their grains as whole grains).
Aim for 20 minutes of preparation time or less (hint: chop vegetables in advance and keep in air-tight containers for quick use).
And most importantly, don’t forget the walnuts! (hint: one ounce of walnuts is about a handful).