Nuts and Seeds - Compared (and which ones are best for athletes)!

You’ve probably heard the chatter about nuts and seeds being powerhouses of the nutrition world.  Their status has been further enhanced of late with the trend towards plant-based eating.  No doubt about it, seeds and nuts certainly deserve their reputation for packing a decent nutritional punch, and if you aren’t eating them already, here is some info that might get you interested!

So which nuts and seeds are top of the table when it comes to nutrition?  There are so many different options you could include in your snack bowl or tub.  Not all nuts are equal - most nuts are seeds of a fruit (peanuts are seeds of a legume)- but they all have their own unique nutrition make-up and benefits. 

In the past, almonds were always considered right at the top of the tree when it came to best choice of nut – mostly due to their low fat content, at a time when fat was falsely seen as the enemy!  Cashews contain almost identical fat grams to almonds and interestingly the humble peanut is in fact lower fat and higher protein than both almonds and cashews!  These days, however, we tend to focus on more than just the fat and protein content, and look a little more closely at the vitamin and mineral content and associated benefits. 

I was interested to do some comparisons, so I got onto Foodworks (and USDA for hemp seeds) to put together a summary table below that lists the key macro- and micro-nutrient values for common nuts and seeds.  The amounts listed are per 30g of nuts, which is the recommended serving size – around a small handful for an adult.  The nut or seed with the highest amount for each nutrient is highlighted in yellow in that column.

Depending on your specific nutrition needs you may prioritise different types of nuts or seeds.  For example, if iron is a nutrient of focus for you, then cashews, chia seeds and pumpkin seeds are a great choice.  Walnuts, chia seeds and flaxseeds are the highest for  omega-3 and chia, almonds and flaxseeds highest in calcium.

The most interesting thing I noted was that the winners for each nutrient category seemed to mostly come from different nuts or seeds – there wasn’t one that was king of the castle for all nutrients (other than one exception - let’s talk about hemp seeds). The stats appear to say it all – amazing nutrition capabilities but unfortunately hemp seeds are a no-go for elite athletes.  Although hemp seeds are now legal for sale in Australia, there is a potential risk that they may contain trace amounts of THC that could be detectable via WADA/ASADA testing – a banned substance in competition.  

Interestingly, seeds overall fare strongly when it comes to vitamins and minerals compared to nuts, but are often easily overlooked. Why not try adding a few more seeds to your day:

-        Add to porridge, home-made muesli

-        Roast and add to salads - like sunflower seeds in Roasted Carrot and Kale Salad with Grilled Chicken and Lemon Dressing.

-        Make some snack balls or slices – try my Almond Balls recipe which is packed with sunflower and sesame seeds

-        Add to smoothies (eg. almonds in my Recovery Smoothie recipe)

Don’t feel you need to always choose raw with your nuts and seeds – a little roasting and salting is fine (depending on overall salt intake) and for some athletes salt can be helpful for hydration (speak to an Accredited Sports Dietitian for more info).

And don’t worry about activating them either – your body has the digestive equipment to devour and conquer all manner of nuts and seeds – although some people may have intolerances to certain varieties, and nuts and seeds can cause bloating and stomach upset if you over-do it. 

Nuts and seeds can sometimes seem expensive, but if you stick to small serves and choose a combination of different types they can play an important role in keeping you healthy and well, and need not break the bank.  For example, sunflower seeds, flaxseeds and peanuts are on the less expensive side, so use these as a base and add smaller amounts of the others that may be more pricey.

If I really had to pick my favourites for athletes, here they are below:

Almonds  - Protein, Fat, Fibre, Vitamin E, Calcium

Cashews – Protein, Fat, Iron, Zinc

Walnuts – Omega-3 and decent vitamin/mineral content across the board

Peanuts – special mention – highest protein and lowest fat of all nuts!

Chia – Fat, omega-3, fibre, calcium, iron

Flaxseed - Omega-3, fibre, potassium, magnesium, calcium

Pumpkin seeds – Protein, potassium, magnesium, iron, zinc

If you are an athlete not subject to drug testing, then hemp seeds are also a useful addition for their nutritional value and benefits.

Overall, different nuts and seeds are rich in different nutrients.  So the real key is to mix up your intake for a great variety of nutrients, as well as flavours, texture and enjoyment.

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Almond Butter Balls

I tried a few different combinations of these balls but this mix seemed to work well for taste and texture, without needing to add extra sugar (the dates provide plenty of sweetness!).

The recipe combines ingredients in a food processor, however you can also grate ingredients finely then combine if you want a bit more texture and crunch. Totally up to you.

This makes a good base recipe that you could then adapt and adjust with different nuts/seeds/nut butters to suit your tastes.

With all of the nuts, seeds and nut butter, these treats contain healthy fats, as well as fibre, vitamins and minerals from the raw ingredients. They are lower in sugar than some other ‘bliss ball’ recipes, however any snacks that are packed with nuts/seeds/dried fruit will be nutrient-dense, but also energy-dense. Great as a small snack at the end of a meal, or something to go with a cup of tea (as an alternative to a sweet biscuit perhaps), but not necessarily suggested as a handful as a snack on their own. If you are an athlete with high energy needs however, enjoy liberally.

Another thing to note - don’t be fooled by similar recipes out there for ‘protein balls’ - the shear size of these snacks means that even though the ingredients contain protein, consuming 1 or 2 serves is unlikely to provide significant protein and the quality of protein is likely to be low (you would have to add a lot of protein powder otherwise, and this is usually not possible). Check ingredients and portion sizes carefully. There will usually be more efficient ways to get your high quality protein in. So although this recipe contains plenty of nuts and seeds, there is no way they could be referred to as protein balls! But nutritious and tasty all the same, and nice for something different!

If you are looking for some pre-workout snack ideas, you will find some in my blog article Best Snacks for Before Exercise to Perform at Your Best.

Almond Butter Balls

Makes ~20

Ingredients:

¼ cup sunflower seeds

¼ cup sesame seeds

½ cup dates

¼ cup coconut

½ cup oats

½ cup almond butter

Method:

Combine sunflower seeds, sesame seeds, dates, coconut and oats in a food processer until well combined.  Mix through nut butter.  Using a teaspoon, roll into small balls and place on a lined tray.  Allow to firm up in the fridge, then store refrigerated in an airtight container.

All about Omega-3's and how to get enough from plants vs fish vs supplements

Have you seen the Game Changers?  I haven’t – but I’ve read enough reviews from well-regarded nutrition scientists to indicate that I don’t need to.  Nor does anyone need to become vegan for health and performance benefits.  Don’t get me wrong, I am all for plant-based ie. eating more vegetables, choosing wholegrains and moderating meat intake.  Just because I’m not vegan however, it doesn’t mean I have zero care for the environment, or mine or others’ health, well-being and performance.  In fact I care for these things greatly, and this is why I become frustrated by false and misleading nutrition messaging.

Plant-based nutrition is all the rage right now, and for good reason.  But this doesn’t mean the entire world needs to become completely plant-based  Everyone is entitled to make their own personal choices and decisions about the way they eat.  Many factors contribute to our food preferences, including ethical, religious, social, cultural, economical, environmental, psychological, physical and pure taste and enjoyment.  Regardless of a person’s approach, my priority when working with individuals is for them to get the most from the foods that they like and choose to eat.

Enough with the Game Changers and the virtues of plant-based eating - this is not at all what I wanted to focus on!  Although it’s highly relevant to a nutrient that I find many people don’t get enough of, regardless of nutrition preferences - omega-3 fatty acids.  The topic of omega-3’s also opens up a whole host of questions around the best sources, sustainability of our fish supply and the role of supplements, which I will address to the best of my current knowledge.

My interest of late in omega-3 intake has primarily been in relation to vegan-style eating and how adequate intake can be achieved on a consistent basis.   I work with many vegetarian and vegan clients who are active and training at a high level, and working hard to make their nutrition work for them.  I’m also involved in reviewing vegetarian and vegan meal plans for online health and wellness programs (TiffXO and Centr) so have a responsibility to consider where omega-3’s are coming from.  Plus on a personal note I have a child who has difficulty eating fish, hence my priority to investigate non-marine sources a little more thoroughly (said child is now having flaxseed meal sprinkled on his breakfast each morning, in conjunction with repeated offerings of fish…..btw we have well exceeded ‘10’ exposures and seemingly still have a long way to go!).

Historically vegetarians have often been recommended to take a supplement to ensure their omega-3 intake is adequate.  Fish eaters can just eat salmon and sardines, right!!  Ok, not always that simple, but fish and seafood are by far the richest source of bioavailable omega-3.  Omega-3 has been identified as being important for a range of body functions, including:

·       Brain health and function

·       Management of inflammatory conditions such as chronic pain and arthritis

·       Cardiovascular health

·       A potential reduction in the body’s inflammatory response to strenuous activity

·       Just to name a few….

 Types of omega-3

When it comes to omega-3, the most important varieties to consider are these three:

EPA eicosapentaenoic acid (long-chain fatty acid)

DHA docosapentaenoic acid (long-chain fatty acid)

ALA alpha-linolenic acid (a shorter chain omega-3 fat). 

Why are fish and seafood so rich in these fatty acids? DHA and EPA are synthesized by marine algae, which are eaten by phytoplankton, which are then consumed by fish and seafood and accumulate over time.

ALA is a short chain omega-3 found naturally in non-marine foods such as flaxseeds, chia seeds, hemp seeds and walnuts. The short chain omega-3’s must be converted to long chain omega-3’s to be best utilised by the body. The conversion rate to the more effective DHA and EPA is low (estimated at less than 15%) so you need to consume quite a lot of ALA from foods plant sources to get a similar amount obtained by eating fish or seafood.  It’s not impossible, but takes some careful planning.

 How much do we need?

The recommended dietary intake of long chain omega-3’s to prevent chronic disease has been estimated to be 430mg per day for women, and 610mg per day for men, so around 500mg/day on average, although there is no set standard and different organisations recommend anything from 250-500mg combined DHA/EPA per day.  Unfortunately not many of us are likely to consume this much omega-3 on a regular basis. There are more specific recommended omega-3 doses for health conditions such as some types of arthritis, requiring higher dose supplementation beyond the levels of intake able to be achieved via food alone (it’s important to speak to your health professional and dietitian if your needs are elevated due to a health condition).  There is no recommended level of omega-3 intake advised for athletes at present, however I was just yesterday reading some interesting research on omega-3s in the context of nutrition and concussion. There is also potential for the anti-inflammatory effect of omega-3’s to impact recovery and muscle/joint health, but unfortunately specific research on athletes is lacking.

Omega-6 to omega-3 ratio

The ratio of omega-6 to omega-3 fats is often discussed as a contributor to health – with many of us consuming far more omega-6 fats from various vegetable oils and not enough omega-3.  This imbalance can potentially lead to inflammation in the body, which can then be linked to chronic health conditions.  The best way to address this is to put some effort into increasing omega-3 intake, plus taking care not to overdo sources of omega-6 fats.

Sustainability of fish sources

The other question to consider is what may happen if everyone suddenly starts focusing on omega-3 intake by eating more fish.  The old saying ‘There’s plenty more fish in the sea’ may not apply in this case, particularly if we are focused on a small number of specific varieties.  I started looking into this further and came across some great work being done by the Australian Marine Conservation Society and their Good Fish Project .  They have developed resources including a Sustainable Seafood Guide and a listing of Sustainable Seafood Restaurants, which are very useful in helping to make sustainable fish and seafood choices at home and when eating out.

The Fisheries Research and Development Corporation have also developed an excellent app where you can find the status of Australian fish stocks to help determine sustainable fish and seafood choices (go to www.fish.gov.au for more info).

Vegetarian sources – can you get enough from food?

Back to my main reason for looking into omega-3 a little further - can vegetarians obtain adequate omega-3 from foods or is supplementation necessary?  Research indicates that on average, ALA intake for vegetarians in Australia is not sufficient to allow conversion to an adequate amount of DHA and EPA.

ALA can be found in plant based foods like nuts, seeds and oils however the volume of these required to ensure adequate DHA and EPA conversion is likely to be challenging from a practical and palatability point of view.  Even though the amount of ALA in these foods may be high, the low conversion rate means that significant volumes need to be consumed - we are talking tablespoon upon tablespoon of flaxseeds and chia seeds for example, which can become quite hard going, but not impossible if this is your preference.  The other option are micro-algae supplements to part-supplement food sources within a fish-free diet.

Supplements

There has been significant debate surrounding fish oil supplements and their effectiveness, and ideally the best way to obtain your omega-3’s is through food sources.  However there are certain situations where supplementation may be useful.  Some people worry about the mercury content of fish oil supplements (needlessly, as the processing and purification remove all mercury), however a greater concern in recent years has been around quality and effectiveness of over-the-counter products.  I won’t discuss that in more detail here, but it’s certainly something to consider.

 As previously mentioned, there are vegan-friendly omega-3 supplements derived from algal oil.  These contain predominantly DHA and absorption may be similar to that from fish and fish oil. 

Is high dose supplementation necessary?

Research has indicated that certain medical conditions may benefit from higher dose omega-3 supplementation, such as heart disease and some forms of arthritis.  There has been recent controversy however with regard to cardiovascular disease – previously there were indications to suggest taking 1000mg fish oil (DHA/EPA) for cardiovascular disease and higher doses for elevated triglycerides, however this has been questioned due to some recent studies.  Your individual situation and health are unique – speak to your GP and Accredited Dietitian for more personalised advice. 

Summary

If you eat fish and seafood, then choosing sustainable sources rich in omega-3 is likely your best way to achieve adequate omega-3 intake.  Non-marine sources also can provide omega-3, but the type of omega-3 is less effective, meaning you need to consume significant volumes regularly to achieve adequate intake.  

Rather than focusing only on fish, perhaps a combination of oily fish/seafood and plant-based sources is the way to go (with appropriate supplementation if required, based on individual needs)….especially with the shift towards more plant-based eating into the future.

However you do it, omega-3’s are important – speak with an Accredited Sports Dietitian if you want to talk it all through for your unique individual needs.

Furthe reading:

https://www.mja.com.au/journal/2013/199/4/omega-3-polyunsaturated-fatty-acids-and-vegetarian-diets

https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

Pumpkin and Pinenut Spinach Salad

Roasted pumpkin is a delicious base for a salad (and lower in carbohydrate than most people think!). If you need a higher carbohydrate option, you could use sweet potato instead of the pumpkin. Combined with feta and crunchy pinenuts, you can have a gourmet vegetarian dinner any night of the week, or a great salad addition to a summer BBQ.

Recipe from Super Food for Performance in Work, Sport and Life.

Serves 4-8

Ingredients:
750g butternut pumpkin, peeled
2tbsp olive oil
40g pine nuts
150g baby spinach leaves
80g feta cheese
Additional 2tbsp olive oil
1 tbsp. lemon juice
1 tsp Dijon mustard

Method:
Preheat oven to 200 degrees C.  Chop pumpkin into small cubes and place on a baking tray lined with baking paper.  Drizzle with the olive oil and turn to coat.  Roast for 30 minutes or until tender and leave to cool.
Towards the end of cooking, place the pine nuts on a baking tray in the over for a couple of minutes to lightly toast, or this could alternatively be done in a small non-stick frying pan on the stove.  Allow to cool also.
Place spinach in a serving bowl, top with pumpkin, pinenuts and crumbled feta.  Whisk additional 2tbsp olive oil, lemon juice and Dijon mustard and season with salt and pepper.  Serve salad with dressing.

Fibre-rich, Low-Fructose, Vegetarian, Gluten-free

Chicken and Avocado Salad

Image by Bec Doyle Photography

An easy salad rich in protein, healthy fats, probiotics and green goodness. This recipe is low in carbohydrate, but could be adapted for training needs by adding some cooked quinoa or brown rice. Leftover salad also makes a tasty lunch option or sandwich/wrap filling.

Serves 4-6

Ingredients

1 continental cucumber, thinly sliced

2 stick of celery, finely chopped

200g mixed lettuce leaves

1 roast chicken, skin removed OR 800g lean chicken breast,grilled/BBQ’ed

3 tbsp mayonnaise

3 tbsp Greek yoghurt

2 spring onions, finely sliced

Pepper

Method

Combine cucumber, celery, 1 of the spring onions and lettuce leaves in a large bowl. Remove chicken from the bones and chop roughly, or slice pre-cooked chicken breast.  Mix through salad.  Combine mayonnaise and yoghurt, mix well and dollop on top of salad.  Sprinkle with remaining chopped spring onion.

Fresh Tip

For a portable lunch on the go, use leftover salad as a delicious filling for a wholegrain sandwich, roll or wrap. Line the bread with lettuce leaves that have been washed and dried to create a barrier between the filling and bread to avoid a soggy lunch.

Recipe from Super Food for Performance in Work, Sport and Life

10 of the best restaurant meal choices for athletes

Sleep, train, recover, eat, work/study, eat, train, recover…..the life of an athlete can be super-structured and this repetition can also apply to meals and snacks. Some athletes feel it is too difficult to eat out at restaurants when they are trying to meet their performance nutrition needs, so end up avoiding eating out, or find it quite difficult and stressful to make choices when they do venture away from home.    

But looking after yourself doesn't mean you have to lock yourself in an altitude tent for a month and live on steamed chicken, broccoli and rice! There are a feast of nutritious eating out options around that contribute to athlete health, nutrition and performance goals. Here are 10 of the best choices to help you enjoy eating out with friends and family, while keeping your training goals on track:

• Eye fillet steak with vegetables

Dinner at the pub should never be a problem - you can always find a grilled steak on the menu. Order with steamed vegetables and baked/roast/sweet potato instead of chips for a meal rich in lean protein, iron, zinc and vitamins. You may need to add some extra carbohydrate to help meet your training needs.

• Thai beef or chicken salad

With plenty of fresh herbs, garlic, chilli and fresh vegetables for vitamins and antioxidants, a Thai salad is terrific choice. Vermicelli noodles will provide some fuel, while the meat or chicken provides high quality protein and minerals.

• Prawn and vegetable stir-fry

Seafood is a great eating out option, but it’s often served deep fried. Prawns in a stir-fry give you extra vegetables, and by ordering the rice or noodles separately you can vary the amount of carbs to your needs.

• Poke bowl

You can get just about anything in a bowl these days, even smoothies (which I still don’t quite understand!). Poke bowls originate from Hawaii but are now widely available and traditionally contain plenty of fresh vegetables, rice, pickled vegetables, seaweed, edamame, rice and raw fish.

• Steamed fish and greens

Most menus these days will offer a grilled or steamed fish options, and it will often be served with green vegetables and soy/ginger/garlic/chilli style sauce. Check out my Instagram for some examples of these, it’s one of my favourite choices when I go out for dinner!  If you don't eat much fish at home, choosing it when you are out will help to boost your omega-3 intake.

• Grilled haloumi and vegetable stack

For a vegetarian option, grilled vegetable stacks can be a great choice, just make sure there is a decent source of protein like haloumi or ricotta cheese or tofu.

• Fajitas

Fajitas are the perfect Mexican dish to share with friends. Everyone can pick their own favourite fillings - lean meat or chicken, plenty of vegetables and soft tortillas make for a well-balanced and filling meal.

• Lamb Greek salad

Protein, minerals, healthy fats, vitamins – lamb and Greek salad are the perfect match.  Like many salad meals, you may need to serve with some bread, rice, quinoa or sweet potato for extra energy, depending on your goals and needs.

• Vietnamese Pho

Asian-style vegetable/noodle soups are a great eating out option, containing lean protein like beef or chicken, plus fresh herbs, vegetables and noodles.  Soup is hydrating and assists with recovery and fuelling. 

* You may have noticed some common elements to all of these meals - vegetables, herbs, good quality protein, healthy fats and adjustable carbohydrate according to individual needs.  Go for nutrient-density and quality for health and performance benefits                 

* Of course, if you don't eat out too often and are heading out for a celebratory dinner you can throw all this advice out the window and just choose what you really feel like! You never know though, it could still be one of the options above.....

If you are interested in more sports nutrition info, recipes and tips, please add your details for my free newsletter, at the bottom of any page on my website.  You can also follow me on Facebook, Twitter and Instagram and look out for my new book Super Food for Performance available for pre-order now, due to arrive in December 2017!

Salmon and Ricotta Frittata

Image by Bec Doyle Photography, from the book Eat Right For Your Life, Wilkinson Publishing

Looking for a protein-packed lunch or easy dinner?  Eggs can be prepared in so many ways and this delicious frittata combines the protein from eggs, salmon, cheese and milk to make a filling dish.   The salmon adds healthy omega-3 fats plus calcium, so along with the cheese and milk, this dish will help you to meet your calcium requirements.  If you don't tolerate lactose well, use a lactose-free milk and mix in some tasty cheese instead of the ricotta.  You could also add some leftover roast vegetables, or serve with a delicious big green salad.  Leftover frittata is great for breakfast or snacks the next day too!

Salmon and Ricotta Frittata

Serves 4

 Ingredients:

2 tsp oil

2 spring onions (scallions), sliced

100g/3.5 oz baby spinach leaves

400g/14 oz tin of salmon, drained and flaked

100g/3.5 oz low-fat ricotta cheese, crumbled

6 eggs, whisked

1/3 cup (80ml) low-fat milk

1 tbsp chopped dill

½ cup/50g low-fat cheese, grated

 Method:

1. Heat the oil over a low heat in a non-stick fry pan with a heatproof handle, add the spring onions and spinach and cook until the spinach wilts.  Remove the pan from the heat and add the drained salmon and crumbled ricotta, stir gently so it is evenly spread over the bottom of the pan. 

2. Whisk the eggs lightly, combine with the low-fat milk pour into the pan and continue to heat on low until the eggs are almost cooked, being careful not to burn the base of the frittata.

3. Sprinkle with chopped dill, grated low-fat cheese and salt/pepper to taste then place under a pre-heated grill until the cheese is melted and the frittata is cooked through. Serve with a green salad.

This recipe is from my book Eat Right For Your Life.  If you love healthy recipes, I have a new book due for release later this year also, all about performance nutrition.  Plus don't forget to leave your details here on my blog page so I can send you more recipes and performance nutrition info in the meantime.  You can also follow me on Facebook and Instagram, where I put lots of photos of dishes eaten at home and out and about.

Nicoise Salad

Image by Bec Doyle Photography from the book Eat Right For Your Life

Nicoise salad is one of my favourites, light but protein-rich and great for an easy dinner on a hot night or a portable and filling lunch.  The dressing works well for other salads too.  This recipe is from my book Eat Right For Your Life.

Nicoise Salad

Serves 4

Ingredients:

500g/1 lb baby new potatoes, quartered

200g/7 oz green beans, topped and tailed

1 medium red (Spanish) onion, sliced thinly

150g/5 oz mixed lettuce leaves

250g/9 oz cherry tomatoes

400g/14 oz canned tuna in oil, drained, flaked

4 hard-boiled eggs, peeled and cut into quarters

½ cup/90g seeded black olives

3 anchovy fillets in oil, drained and cut in half lengthways

 Dressing

Combine ¼ cup/60ml of lemon juice with one crushed clove of garlic and 2tsp of Dijon mustard (add 60ml olive oil also if desired).

Method

1. Steam potatoes and beans until just tender, drain and allow to cool.

2. Combine onion, lettuce leaves and cherry tomatoes in a large bowl. Top with potatoes, beans, flaked tuna, eggs, olives and anchovies. Serve with dressing on the side.

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