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Nut-Nutrition 101

September 18th, 2013 | no comments

nutsAre you eating nuts every day? If not, why not? Of course nut allergies and certain digestive disorders prohibit some people from indulging in nuts, but if you don’t seem to have a problem, consider yourself lucky and… go nuts! I’m not suggesting you down an entire jar of nuts in one sitting like my father (sorry dad…when you make an example of yourself I have no other choice), in fact that’s a pretty bad idea! Even though packed full of nutrition, they are also calorie-rich—a one-ounce portion of nuts (the amount you can fit in one cupped hand) cashes in at around 200 calories.

Nuts are a good source of antioxidants, fiber, protein, vitamin E and healthy mono and polyunsaturated fats. Depending on the variety, they also offer a healthy dose of phosphorus, copper, manganese, omega-3 fatty acids, folate, calcium and magnesium.

Because of their fat, fiber and protein content, eating a serving of nuts each day can also increase satiety and help with weight control.  A one-ounce portion equals:

  • Almonds: 23 nuts
  • Brazil nuts: 6 nuts
  • Cashews: 18 nuts
  • Hazelnuts: 21 nuts
  • Macadamias: 10-12 nuts
  • Peanuts: 28 nuts
  • Pecans: 19 halves
  • Pistachios: 49 nuts (BONUS: purchase in-shell…it forces you to slow down)
  • Walnuts: 14 halves

Here are 10 easy ways to fit more nuts into your daily routine:

  1. Stir a small handful of walnuts into your morning oatmeal
  2. Blend one tablespoon of natural peanut or almond butter into your smoothie
  3. Crush some cashews and mix into your yogurt
  4. Eat a serving of pistachios for a snack
  5. Toast some pecans and mix into your vegetable dish
  6. Toss some macadamia nuts into your salad
  7. For some extra crunch, roll up a sprinkle of sliced almonds in your sandwich wrap
  8. Mix a handful of nuts into your pasta for a different flavor
  9. Add a small amount of your favorite nut to your popcorn
  10. Bread your fish or chicken with finely chopped pecans

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