Have a Nut!

Posted on 21 August 2008 Print This Post

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Need a quick snack? Nibble on a nut! A handful a day can help keep you healthy!

Though nuts are a higher-fat food, it is mostly heart-healthy unsaturated fat. The fat, protein and fiber in nuts help you feel full longer, so you may eat less during the day. By helping induce a feeling of satiety, nuts may help people feel less deprived and not like they’re “dieting.” Just limit your portion.

How many nuts are in a handful? Check the chart below.

Nutrients in 1 Handful or Ounce (28 grams)
of Shelled Tree Nuts and Peanuts (1)

Nut	Nuts per 1 oz./ 28 grams	Calories	Protein	Fat
Nut	Nuts per 1 oz./ 28 grams	Calories	Protein	Total	Sat	Mono	Poly
Almonds	24	160	6	14	1	9	3
Brazil nuts	6 - 8	190	4	19	5	7	7
Cashews	18	160	4	13	3	8	2
Hazelnuts	20	180	4	17	1.5	13	2
Macadamias	10 - 12	200	2	22	3	17	0.5
Peanuts	28	170	7	14	2	7	5
Pecans	20 halves	200	3	20	2	12	6
Pine nuts (2) (pignolias)	157	190	4	20	2	6	10
Pistachios	49	160	6	13	1.5	7	4
Walnuts	14 halves	190	4	18	1.5	2.5	13
Source: Adapted from the International Tree Nut Council Research and Education Foundation publications, Nutrients in 1 Ounce of Tree Nuts and Peanuts, September 2004 <www.nuthealth.org/nutrition/nutrient1oz.html>

It’s easy to nibble on nuts. Store shelled or unshelled nuts in an airtight container in your refrigerator for up to 6 months or for a year in your freezer for best quality.

1. It’s in the Bag!

You don’t have to fire up the stove or get out your cookbook to enjoy nuts. Your handful of nuts may be enjoyed — simply — out of hand.

Divide a container of nuts into small snack bags for easy snacking at home, office or on the road. Keep in the refrigerator until you’re ready to enjoy! A snack of nuts may help you resist that gooey sweet roll in the breakroom at work.

2. Throw those nuts just about anywhere!

Sprinkle nuts into these foods for a heartier snack throughout the day:

Salads
Yogurt
Cereal
Pasta
Cooked vegetables
Muffins and pancakes (toss a handful or two into your batter)

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Tags: healthy, Nuts, Roasted

One Response to “Have a Nut!”

1

Megan says:

August 27, 2008 at 5:02 pm

I just had some almond butter. I am trying to add healthy fats because they are so good for you!! Love your site by the way. I am going to add your blog to my list of blog links!

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