What’s the Proper Serving of Nuts?

Add nuts to your list of superfoods: They’re brimming with protein, anti-inflammatory vitamin E and plenty of minerals. However, as with most other foods, portions do matter. Too many handfuls of any nut can quickly rack up hundreds of extra calories. Here’s a great way to remember the recommended portion size for your favorite nuts.

Walnuts

Although there are three main varieties of walnuts, English walnuts are the most widely available in the United States. One ounce (or 14 halves) provides 185 calories, 18 grams fat, 2 grams fiber and 4 grams protein. Walnuts are also packed with heart-healthy Omega-3 fats and contain phytonutrients that have been shown to help fight cancer.

Pistachios

An ounce of pistachios (about 50 pieces) has about 155 calories, 13 grams fat, 3 grams fiber and 6 grams protein. It’s also ranked as the nut with the most antioxidants. You can find pistachios shells or unshelled at the market. Research found that shelled nuts are a better choice, because cracking them open slows you down, so you don’t pop as many in your mouth.

Almonds

One ounce of almonds (or 23 almonds) has 162 calories, 14 grams fat, 3 grams fiber and 6 grams protein. These babies are an excellent source of the antioxidant vitamin E, providing close to 40 percent of your recommended daily amount. Almonds also contain numerous flavonoids, which have been linked to cancer prevention and a decreased risk of heart disease.

Peanuts

Peanuts are categorized as legumes, not tree nuts. One ounce of dry-roasted peanuts contains 170 calories, 14 grams fat, 2 grams fiber and 7 grams protein. Peanuts are an excellent source of the B vitamin niacin, and contain between 10 and 19 percent of the daily recommended amount of folate, vitamin E, magnesium and phosphorus. Peanuts also have numerous phytochemicals, like resveratrol (also found in red wine), which helps reduce inflammation and fight heart disease.

 

Hazelnuts

These nuts became Oregon’s official state nut in 1989. One ounce of hazelnuts (or 21 whole kernels) contains 177 calories, 17 grams fat, 3 grams fiber and 4 grams protein. This nut ranks highest in the B vitamin folate, which helps decrease the risk of neural tube defects and may also help reduce the risk of depression and heart disease.

 

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/1OXItAG