Nutrition Articles

A Power Food for Health Nuts

The Tasty and Surprisingly Healthy Snack

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Nuts for a Healthy Weight
People who eat nuts regularly do not typically gain weight. Some even lose weight! The nutrients and fat in nuts tend to make you feel fuller longer. When you feel full from a small snack of nuts between meals, you are less likely to have the urge to pig out at your next meal. Nuts seem to satisfy appetites without causing weight gain, unlike high carb, low fat snacks such as pretzels, which don’t seem to be very filling. The people who lose weight while eating daily controlled portions of nuts seem to naturally self adjust their calorie intake. This means they naturally eat fewer calories in later meals as a result of feeling satisfied from nuts.

Of course, moderation is everything. About 1 to 1-1/2 ounces of nuts are recommended per day to fall into the healthy category. This is approximately one handful. If you eat much beyond that, you’re eating a lot of calories (about 170 calories per handful of peanuts). Since it’s hard to practice restraint with the whole jar or bag nearby, get in the habit of taking your one handful in a special nut bowl, or use a recycled mint tin for a portable container.

Nut Add-ons
Don’t want to eat nuts alone as a snack? Use nuts as an ingredient for an easy way to control your nut portions if you don’t trust your snacking habits. There are many creative and delicious ways to add nuts to your meals. Here are a few suggestions:
  • Toss a handful of nuts into a salad, stir-fry, pasta, or rice dish.
  • Sprinkle chopped nuts on yogurt or cereal.
  • Add nuts into the batter of breads, muffins, or other baked goods.
  • Top softened cheeses such as brie or camembert with chopped pistachios or walnuts.
  • Sprinkle chopped pecans on potato soup or hazelnuts on split pea soup.
  • Toss pecans, walnuts, or pine nuts with bleu cheese or gorgonzola on spinach salad.
  • Add toasted almonds or pine nuts to steamed vegetables and pasta dishes.
  • Mix ground nuts into breading for fish or chicken.
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About The Author

Laura Bofinger Laura Bofinger
As a freelance writer, Laura uncovers some kind of inspiration every day when she writes about health and fitness.

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