In a Nutshell

Apr 3, 2011
Nuts are often time misunderstood to be salty, fatty and high in calories-although these claims are true, nuts can definitely be part of your balanced diet and for your heart if eaten in moderation. They are one of the best plant sources of protein and loaded with good fats-Omega 3 fatty acids, fiber, antioxidants and some other minerals.
American Heart Association recognizes peanuts and certain tree nuts-walnuts, pistachios, pine nuts, almonds, pecans and hazelnuts to be beneficial for heart health. They are the only kinds that contain less than 4g saturated fat per 50g. 

It is very tough not to overeat these tasty snacks, therefore the rule of thumb is to eat 1 oz, about 1/4 c (size of your palms) as a snack and take the jar out of sight. 

1 oz (24 kernels) Almonds~160 calories 
1 oz Peanuts~165 calories
1 oz (14 half) Walnuts~185 calories
1 oz (61 kernels) Pistachios~160 calories
1 oz (20 halves) Pecans~196 calories
1 oz Pinenuts~190 calories
1 oz Hazelnuts~180 calories

What about other nuts such as cashews, macadamia, or brazil nuts? Even though they contain fiber, vitamins and minerals, they are not recommended due to their higher amount of saturated (bad) fat content

Tips to GO NUTS:
-Nuts are very friendly- great snack you can carry anywhere.

-Remember to count them and pre-portion them in a zip lock bags or a container to prevent overeating. 
-Replace your high calorie snacks such as chips or cookie with a handful of nuts to gets rich nutrients

-Try to stick to unsalted nuts to reduce extra sodium. Believe it or not--70% of sodium in our diet comes from processed food

-Instead of croutons, add nuts to your salad for some crunch..
-Peanut, almond butters are great spreads for toast, dips for fruits, choose the natural kind