Do you go nuts for nuts? Well you should! These small, crunchy delicious treats pack a powerful nutritional punch. But remember too much of a good thing can be bad! Though nuts supply us with fiber, protein and healthy fats they are also packed with calories. So in moderation, nuts are a great addition to a healthy diet. Studies suggest that nuts may reduce your risk of heart disease and some cancers, as well as help you live longer. A great addition for American Heart Month! As a dietitian-nutritionist people often ask me "what is the healthiest type of nut?" To that I give an answer that can be applied to many similar "what is the healthiest (fill in the blank)?" type questions... variety and balance are key. For example, almonds are highest in fiber which keeps you full while pistachios have the least amount of calories per ounce, plus the shells slow you down. Walnuts are highest in ALA (a type of omega3 fatty acid found in plants) than other nuts, but Brazil nuts have the highest content of the antioxidant/mineral selenium. So unless you are looking to naturally supplement a specific vitamin, mineral, or food component, your best bet is to have a variety of nuts in order to ensure a better balance of nutrition.
Here are 4 healthy ways to enjoy nuts:
1) When possible, choose raw unsalted nuts
2) Choose a variety of nuts for different nutrition properties
3) Limit your total intake of nuts to 1-2 oz per day depending on your calorie budget.
4) Be sure to enjoy not just the health benefits but the flavor and crunch too!
If you are interested to learn more about weight management stay tuned for more from Vida Nutrition. We are soon going to launch an online series modeled after our signature program: 7 Easy Steps to Permanent Weight Loss!
Looking for easy, delicious and nutritious dinner plans? Check out our Weekly Dinner Plans.
Vida Nutrition was founded by Registered Dietitian and Licensed Nutritionist Dina Garcia. She loves showing people how simple changes = BIG results!
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