1.28.2010

5 Healthy Nuts.

Nuts--- should you eat them?
Should you not?
They are one of those foods that are often looked down upon because they are loaded with fat... but don't be scared of them. Yes they are high in fat, but the majority of the fat is monounsaturated fat (the good kind). They will help keep your heart healthy and help in lowering your LDL cholesterol levels.  Nuts are also packed with vitamin E, magnesium, fiber, and protein.  All good for your overall health.

So here are 5 of my fave healthy nuts
Remember when it comes to Nuts. Less is More. Recommended serving size is 1 oz; on average enough to fit in the palm of your hand. Try to stick with the raw nuts. No added salt or other seasonings.

1. Pistachios (1 oz. portion/49 nuts) 
Calories = 158      *** you get the most nuts for the least amount of calories.
13 grams fat (11 grams from mono fat)
3 grams fiber
Are packed with more than 290 mg of potassium per ounce; which is important in heart health.

2. Almonds (1 oz. portion/23 nuts)
163 Calories
14 grams fat (13 grams are from mono fat)
4 grams fiber
Packed with Vitamin E (over 1/2 of what you need daily)
Also contains a good portion of Calcium.

3. Pecans (1 oz. portion/20 halves)
196 calories - a bit higher in calories so watch how many you eat.
20 grams of fat (18 grams is mono fat)
3 grams of fiber

4. Walnuts (1 oz. portion/ 14 halves) 
183 Calories
18 grams fat (16.5 grams are mono fat)
2 grams fiber
Have the most omega 3 fatty acids than any other nut.

5. Cashews (1 oz. portion/18 nuts)
156 Calories
13 grams Fat (11 grams are mono fat)
1 gram Fiber
High in Iron- which women are often lacking in.



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