Amy Shults RDN, CDN, CDE
Registered Dietitian Nutritionist & Certified Diabetes Educator

Let's Get Nuts!

March 21, 2017

Nuts are a great way to get some protein, healthy fats and fiber into your diet. They’re quick and easy and great on the go!

 

Often people ask me what kind of nuts are the best. They all have similar amounts of carbohydrates, fat, protein and calories so in those terms they are on the same playing field.  In terms of micronutrients and types of fat, each one brings something different to the table. For example, almonds have calcium while walnuts have heart healthy omega-3 fatty acids. Each kind of nut has a unique flavor and nutrient profile. Eat a variety of nuts to get a variety of benefits!

 

WARNING: Nuts are high in calories! Don’t be afraid though- the protein, fat and fiber make you feel full and satisfied. Portion size is key here, so stick to 1 ounce or a ¼ cup, which is about 160 to 200 calories depending on the kind. This amount of calories is fine, but if you sit down and end up eating a cup of peanuts, you’ve had over 800 calories! I like to get out my measuring cup right after buying nuts and portion them all out into individual bags. That way, when I’m having a snack attack, I can enjoy them without worrying about overeating.

 

If you’re not already, buy lightly salted or unsalted nuts. Not quite ready for that yet? Try my trick! Buy nuts from the bulk section and mix the unsalted and salted kinds together. Each time you buy them, decrease the amount of salted until you switched to all unsalted.

 

 

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Lockport, NY 14094

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amy@AMSnutritioncounseling.com

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Disclaimer: This blog is for informational purposes only. It should not be a substitute for individual advice from a health care professional. Talk with your physician, Registered Dietitian Nutritionist, and/or Certified Diabetes Educator about what is best for you and your health.

AMS Nutrition Counseling PLLC

64 Davison Court

Lockport, NY 14094

Phone: (716) 266-6056

Fax: (716) 332-6412

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