That's right, it is okay to go nuts. As a matter of fact, you would be crazy not to! Just hear me out. So we've been hearing for a while now that nuts are good for us and the great news is that this is still true! The findings of a 2013 research study indicate that more is better when it comes to how often we should incorporate nuts into our diet. Consumption of nuts was inversely associated with total mortality, among men and women. Furthermore, eating nuts seven times per week (compared with six, two, or less often), was associated with the lowest mortality risk. So, more nuts = lower mortality risk? Not exactly. There are many more factors to consider, so this study does not prove a direct cause and effect relationship, BUT the results demonstrate further support for including nuts frequently as part of a healthy diet. However, still, be mindful of serving size--nuts can really pack a "paunch." Nuts are high in fat and calories. Yes, it is the heart-healthy, monounsaturated fats, but pounds do not discriminate when it comes to excesses in calories. It is easy to go overboard when eating nuts because the serving size is so small in volume and we eat with our eyes, too. Instead of eating out of the bag, measure out serving sizes so that you can easily grab and snack without consuming a ton of extra calories. Also, pair the nuts with something so you aren't feeling deprived. For example, try making your own trail mix with nuts, unsweetened dried fruit, and mini chocolate chips. Add spices to make the mixtures even more interesting. You could also throw some plain, air-popped popcorn into the mix to further expand it without overstretching your calorie budget. Typically, the serving size for nuts is one-quarter (1/4) of a cup or one ounce, but I find a countable number to be easier, especially for odd-shaped pieces that don't fit nicely in a measuring cup. Serving sizes for reference (range included due to variation in size): Walnuts: 8-14 halves Almonds: 21-28 nuts Pistachios: 47-49 Whole Cashews: 16-18 For a complete list, click here You don't have to be neurotic about counting, but this just gives you an idea. Once you count and see what an approximate serving size looks like, you can eyeball it from there. I am partial to pistachios and cashews...what are some of your favorites? Check out these recent posts:
3 Comments
Shani
2/25/2014 12:27:04 am
I do make my own trail mix, and I find it very satisfying. I satisfies my desire for something sweet and crnchy.
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12/9/2015 10:16:54 am
Alena, the research and data that you give about your articles are so very informative! Thanks loads!!!!
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Alena Hickman
12/9/2015 06:34:50 pm
Thank you so much. I appreciate your readership!
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AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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