Walnuts: nutty goodness contained within.
I remember back to the 1990′s when snack foods were re-formulated to be fat free. Cookies and crackers, breakfast cereals and granola bars (although high in sugar and calories), became “fat free”. As a result of eating these so called healthy low fat snacks, we all got a little fatter. Nuts got a bad rap because they were “high in fat”. Nutrition research has come a long way since the ’90′s. We now know that most nuts are heart healthy and rich in monounsaturated disease fighting healthy fat.
Snack foods don’t have to be limited to the standard cookie. Unsalted organic nuts are natures perfect snack food. Almonds, walnuts, pecans and Brazil nuts are top on my list of heart healthy snack choices! Almonds are rich in vitamin E, magnesium, calcium and selenium and provide dietary fiber. Walnuts (also known as king of the Omega 3′s) can actually help improve brain function! Walnuts also contain a compound called ellagic acid, which is known to fight cancer and support the immune system. Pecans can help lower cholesterol and are a source of vitamins E and A as well as folic acid, calcium and potassium. Brazil nuts have copper, niacin, vitamin E, fiber and selenium. So many fun, crunchy and tasty choices.
The trick with eating nuts (and any food for that matter) is to watch your calories and eat them in moderation. Portion control is the key…. as it is very easy to eat an entire bag of nutty goodness. Too many calories (even of healthy foods) will lead to weight gain. The protein, fiber and fat in nuts can help fill up your stomach, so you will be fuller longer! Nuts are very nutritious and nobody ever thinks of them as a “diet” food.
About 24 almonds (1 ounce) provides 160 calories and 6 grams of protein. 6-8 Brazil nuts (1 ounce) has about 190 calories and 4 grams of protein. 20 pecan halves have about 200 calories and 3 grams of protein. And 14 wonderful walnut halves have 190 calories and 4 grams of protein. All pack a powerful protein punch and a satisfying crunch!
Sprinkle a few nuts into your low fat yogurt or on your salad or whole grain cereal. Unsalted nuts are delicious in cooked veggies or steel cut oatmeal. Nuts are high in nutrients, but also in calories. So portion out your nuts and crunch away.