Nuts are frequently a part of the appetizer table and a common ingredient in many of our favorite recipes. Most people know that nuts are a healthy food. And that’s true, they are an incredibly nutritious staple to include in your diet. But it’s easy to go overboard with this food, turning an otherwise smart choice into a diet disaster.
The good stuff
Let’s talk about the positives. Nuts provide fiber, protein and are loaded with heart-healthy fats. Many are great sources of vitamin E, antioxidants and vitamin B. Walnuts are excellent sources of the plant-based form of omega-3 fatty acids.
As for portion size, one serving is one ounce. In terms of the amount of nuts you should consume, this is about 23 almonds, 14 walnut halves, 18 cashews or 49 pistachios.
Everything in moderation
Did you get those numbers? Those amounts are so important because nuts are a food that is extremely easy to overdo. You may know this to be true if you’re the kind of person who grabs a handful from the dish each time you pass by.
To help keep portions under control, here are four tips about how to include nuts in your daily diet:
- Buy nuts that are still in the shell
Having to crack the nut shell in order to get to the meat helps to slow consumption, so you are more likely to eat fewer in one sitting.
- Don’t leave nuts sitting out on the counter
Just like a candy dish, you are much more likely to eat more nuts if they are sitting out in view than if the food is tucked away in a cabinet or pantry. Out of sight, out of mind” hopefully.
- Purchase nuts that are already portioned
Check your grocer’s shelves for 100-calorie packs of almonds. These are terrific to have on hand as snacks while running errands or at home to ensure you don’t underestimate how many you are eating.
- Pair unsalted nuts with dried fruit
This is a great mid-day pick-me-up. Make a quick snack by combining 2 tablespoons of dried cranberries or raisins (or a miniature box of raisins) with 14 to 15 almonds. The protein, carbs and fat will help power you through the afternoon slump.
