Most people think that nuts are very high in calories and fat and therefore a food to avoid when trying to lose weight. But when eaten in moderation, they are a great source of nutrition and can be included as a healthy part of your daily diet.
Nuts are a great source of protein, fiber, calcium, phosphorus, zinc, copper, selenium, folate, omega-3 fatty acids (many nuts) and vitamins A and E.
Nuts are rich in flavonoids and antioxidant which may help reduce your risk of cancer and cardiovascular disease and lowers cholesterol.
Good choices for nuts include; Walnuts, Almonds, Cashews, and Pecans.
Nuts fit into a healthy eating plan as they are high in monounsaturated fat (the good fat), and low in saturated fat.
However, remember that nuts are high in calories, and therefore portion control is very important. Incorporate them into your day by eating them in place of other foods at a meal or snack.
Choose unsalted nuts to reduce your sodium intake.
Nuts are an easy snack to prepare. Just put 10 nuts in a baggie and carry them in your bag, car, or purse for when you need a snack.
One tablespoon of most nuts = 80 to 100 calories
One handful of nuts = two tablespoons = 160-200 calories
A 100 calorie portion is approximately 10 nuts.
Meals and Snack Suggestions for using nuts
Add 5-10 nuts to a salad instead of cheese
Add a sprinkle of chopped nuts to low fat yogurt
Add nuts to a pasta dish as a source of protein and leave off the cheese.
Snack on 10 nuts instead of chips.
Replace an afternoon snack of cookies with 1 Tbsp. of peanut butter on low-fat crackers.
