Nuts & Seeds

Nuts and Seeds - guidelines for a perfect snack

When you’re looking for a mid-morning or mid-afternoon munch, nuts are a healthy go-to choice. These satisfying snacks are low in cholesterol and saturated fat and high in healthy monounsaturated fat, protein, and a variety of essential vitamins and minerals, including folic acid and niacin. Numerous studies suggest that nuts may be effective in preventing heart disease, diabetes, and some forms of cancer.

Serving-Size Recommendations

You can enjoy nuts when trying to lose or maintain your desired weight, but serving sizes vary for different types of nuts and seeds. Try to limit them to one serving per day as specified below, keeping in mind that while nuts are good for you, they are high in calories and eating too much might cause your weight loss to stall.

Here are different types of nuts and seeds with recommended serving sizes:

Almonds – 15 pieces
Brazil nuts – 4 pieces
Cashews – 15 pieces
Chestnuts – 6 pieces
Edamame, dry-roasted – 1/4 cup
Filberts – 25 pieces
Flaxseeds – 3 tablespoons (1 oz.)
Hazelnuts – 25 pieces
Macadamias – 8 pieces
Peanuts, dry-roasted or boiled – 20 small pieces
Pecans – 15 pieces
Pine nuts (pignoli) – 1 oz.
Pistachios – 30 pieces
Pumpkin seeds – 3 tablespoons (1 oz.)
Sesame seeds – 3 tablespoons (1 oz.)
Walnuts – 15 pieces

How to Enjoy Nuts

Most nuts are sold shelled or unshelled and can be used for both snacking or in recipes. Shelled nuts turn rancid more quickly and require refrigeration (they will keep for up to four months) or freezing (for up to six months). Unshelled nuts should be stored in a container in the refrigerator or freezer and will keep twice as long as shelled. Top salads, oatmeal, cereal, or yogurt with a few nuts, or use the recommendations above to dole out a healthy, satisfying snack for yourself.