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Nutritional bowl of nuts

National Nut Day

Go Nutty for Nuts
Did you know that nuts can be a great snack in a quest for weight loss? On the other hand, the wrong types of nuts can wreak havoc on your diet. While they are high in fat and calories, nuts are also nutrient rich foods that can help stave off hunger.

Nutritional Benefits
Nuts are high in protein and healthy fats like omega 3 fatty acids. Eaten in the right amounts, nuts are nutrient dense, energy promoting snacks that can aid in your weight loss efforts. Almonds are high in magnesium, which research suggests can help regulate blood sugar and reduce cravings. Other nut choices like walnuts and peanuts, have proven cholesterol-reducing properties.

Choose the Right Nut
Most nuts are similar in the number of calories per ounce, but almonds, cashews, and pistachios have the lowest calorie count overall at about 160 per ounce. Pecans and macadamia nuts are the highest in calories at about 200 per ounce.

What to Avoid
A walk down the snack aisle at any grocery store can lead to confusion about which nut to buy for healthy snacking, but there are a few guidelines that can help you make the right choice. Raw or dry roasted nuts are the best choice, giving you the nutritional benefits without the extra calories. Avoid nuts that are labeled “honey roasted” as this adds excessive calories that can sabotage your weight loss efforts. Nuts roasted in oil or heavily salted are also bad news. Yogurt coated, chocolate covered, and toffee pack in unwanted calories and sugars as well.

The Right Approach
The best way to integrate nuts into a healthy eating plan is to pay attention to portion sizes and watch calorie counts. For example, an ounce of almonds equals about 23 nuts and 160 calories. An ounce of cashews, on the other hand, means you get about 18 nuts for the same amount of calories. Always read food labels and stick to suggested portion sizes.

Get the Right Support
Navigating your weight loss journey can be difficult and confusing, but there is help and understanding to help you on your way. You do not have to go through it alone; we are here to help you from start to finish.