It’s true: nuts are very high in calories. One ounce (about a quarter cup) provides between 160 and 200 calories with at least three-quarters of the calories coming from fat. Nonetheless, it is wise to include them in your diet. Studies have shown that those who eat nuts five or more days a week have a reduced risk of heart disease than those who do not ‘go nuts.’ That’s because the fat in nuts, especially walnuts, is mostly mono- and poly-unsaturated which has a positive effect on blood cholesterol levels. And because nuts come from a plant, they both provide fiber and contain no dietary cholesterol. They also provide protein, and other health-enhancing nutrients, including vitamin E and phytochemicals which act as antioxidants.
WAYS TO INCLUDE MORE NUTS IN YOUR DIET
Simply grab a small handful to eat as a snack.
Finely chop nuts and add to breading for fish or poultry.
Toss hot cooked pasta with chopped nuts and oil.
Make pesto using pine nuts.
Bake banana, zucchini, or pumpkin bread with walnuts.
Stir nuts into rice pilafs.
Add nuts to stuffing for poultry.
Add walnuts to pancake batter.
Top pancakes and waffles with peanut or almond butter (instead of butter) and syrup.
Make a sandwich spread with reduced-fat cream cheese and coarsely chopped nuts.
Enjoy a peanut butter and banana sandwich using old-fashioned peanut butter.
Drizzle apple slices with honey and sprinkle with chopped toasted nuts.
Spread peanut butter onto a banana and dip into chopped nuts.
Add walnuts or almonds to your morning cereal, hot or cold.
Add toasted nuts to salads.
Top soups with a few chopped nuts.
Stir nut butter into soups or stews to help thicken.
Make your own trail mix, including different types of nuts.
It’s true: nuts are very high in calories. One ounce (about a quarter cup) provides between 160 and 200 calories with at least three-quarters of the calories coming from fat. Nonetheless, it is wise to include them in your diet. Studies have shown that those who eat nuts five or more days a week have a reduced risk of heart disease than those who do not ‘go nuts.’ That’s because the fat in nuts, especially walnuts, is mostly mono- and poly-unsaturated which has a positive effect on blood cholesterol levels. And because nuts come from a plant, they both provide fiber and contain no dietary cholesterol. They also provide protein, and other health-enhancing nutrients, including vitamin E and phytochemicals which act as antioxidants.