Tree nuts can be part of a weight management plan with evidence pointing towards definite benefits in weight maintenance.
PORTION CONTROL is essential. A fat “exchange”, equal to a pat of butter, with 45 to 50 calories consists of the following:
- Almonds–7
- Brazil Nuts–2
- Cashews–6
- Hazelnuts–6
- Macadamias–3
- Pecans–4 halves
- Pine Nuts–40
- Pistachios–14
- Walnuts–4 halves
Healthy fat and nutrients are high in nuts, but the calories add up fast. Healthy eating isn’t about elimination. It’s moderation.
-Suzanne Boos, RD
{ 2 comments… read them below or add one }
Suzanne – how about various types of peanut butter?
Peanuts are legumes that are more like nuts nutritionally than like beans. They have protein but more fat than protein. About 10 peanuts is a fat exchange. Peanut butter, like peanuts, has roughly twice the grams of fat as grams of protein. Roughly 1/2Tbsp. is a healthy fat exchange. Some varieties have some fat removed and are labeled “low fat” so about 1Tbsp. is a serving. Others are labeled “natural” and have a few less additives, including sugar.