Fats have gotten a bad rap for far too long. Many people are convinced that eating high-fat foods like nuts and seeds will cause them to gain weight. On the contrary! All of the macronutrients – carbohydrates, fats, and proteins have their place in a healthy diet.
If you’re looking for a satisfying snack, look no further than a small handful of nuts. They pack a powerful punch of protein, fat, and fiber that makes them a spectacular choice if you’re looking to manage your cravings throughout the day. Taking an ounce with you to class to munch on isn’t such a bad idea! In fact, it might help you make better food decisions later in the day.
Different Types of Nuts
- 1 ounce of walnuts (14 halves) is 185 calories, 4 grams of protein, 18 grams of fat, 4 grams of carbohydrates, and 2 grams of fiber.1 Walnuts are also full of antioxidants and the plant-based form of omega-3.2
- 1 ounce of almonds (23 nuts) is 164 calories, 6 grams of protein, 14 grams of fat, 6 grams of carbohydrates, and 3.5 grams of fiber.1 Almonds are also an excellent source of magnesium and vitamin E. 2
- 1 ounce of pistachios (49 kernels) is 159 calories, 6 grams of protein, 13 grams of fat, 8 grams of carbohydrates, and 3 grams of fiber.1 Pistachios are also full of antioxidants! Specifically, lutein and zeaxanthin.2
- 1 ounce of brazil nuts (6 kernels) is 187 calories, 4 grams of protein, 19 grams of fat, 3 grams of carbohydrates, and 2 grams of fiber.1 Brazil nuts are an excellent source of selenium!2 In one brazil nut you’ll find 105% of your daily requirement of selenium!
- 1 ounce of pecans (19 halves) is 196 calories, 3 grams of protein, 20 grams of fat, 4 grams of carbohydrates, and 3 grams of fiber.1 Macronutrients aside, pecans are also full of antioxidants and monounsaturated fats.2
How to Incorporate Nuts Into Your Diet
Any easy way to incorporate nuts into your routine is to go to your local grocery store’s bulk section and purchase a variety of your favorite nuts. Look for unsalted or low sodium to make sure you’re not getting a mouthful of added salt with your healthy snack! Mix them together and portion them out in small bags or containers for on-the-go snacks during the week. Nuts are also delicious when tossed with a salad or stirred into a bowl of yogurt!
The key here is moderation. Eating a small handful of nuts is a great choice, but eating them by the handful could rack of the calories pretty quickly! Which might be fine depending on your goals! Just keep your goals in mind when portioning out your nuts. My favorite nuts are pistachios! Not only are they super creamy, but their shells slow me down! 49 pistachios is plenty when your fingers hurt from prying the shells open!
- “National Nutrient Database.” National Nutrient Database, United States Department of Agriculture, May 2016, ndb.nal.usda.gov/ndb/.
- “In a Nutshell.” Www.eatright.org, 24 July 2014, www.eatright.org/resource/food/nutrition/healthy-eating/in-a-nutshell.