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Go Nuts for Health

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Adding nuts to your diet is a great way to get the benefit of a serving of protein that also contains healthy fats. You do need to be a smart shopper when you shop for nuts. Here are some easy rules to follow:

  • Watch the added salt – go for brands that advertise salt free, unsalted, no added salt
  • Watch portion sizes – you are aiming for about 140-160 calories/serving size
  • Go for the “100 calorie packs” since adding a fruit then makes it a perfect snack.
  • Watch the “extras” – which can include mix ins like chocolate chips, dried fruit, banana chips – all loaded with more calories and less healthy fat.
  • Remember that 2 flat tablespoons of peanut butter is a serving size, and it typically weighs in at about 190-200 calories (without the bread)

Remember that you can add a handful of nuts to your salad to add protein and healthy fat, as well as tasty crunch. You can also add nuts to a healthy homemade muffin recipe, to yogurt, to whole grain cereal and milk. Just don’t forget to count those extra nut calories.