[Food] Nuts to Eat. gainit

Serving Size: The recommended serving size for nuts is about a handful, or roughly one ounce. This is also all you need to get the energy-boosting and nutritional benefits.

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Almonds (frequent): 23 to 25 nuts; 160 - 170 calories, 6 grams protein, 14 - 15 grams fat, 3 g fiber

Cashew (frequent): 16 to 18 nuts; 160 - 165 calories, 5 grams protein, 13 grams fat

Pistachios (frequent): 50 nuts; 160 calories, 6 grams protein, 14 grams fat, 3 g fiber

Walnuts (frequent): 14 halves contain 185 calories; 4 grams protein, 18.5 grams fat, 2 g fiber

Peanuts (frequent): about 28 un-shelled nuts contain about 170 calories, 7 grams protein, 14 grams fat

Brazil nuts (moderate): 6 nuts contain 186 calories; 4 grams protein, 19 grams fat, 2 g fiber

Macadamia nuts (moderate): 10 to 12 nuts; 200 calories, 2 grams protein, 21 or 22 grams fat

Pecans (limited): 18 to 20 halves; 200 calories, 3 grams protein, 21 grams fat, 3 g fiber

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Best ways to eat nuts: Pair them with healthy carbs

Health Tips:

• Since most packaged nuts have excessive amounts of sodium -- an ounce of mixed nuts from a jar or tin can hit you with 8 percent of your recommended daily sodium intake -- look for unsalted or lightly salted varieties. To avoid sodium, stick to plain, raw, or shelled nuts. Roasted nuts usually have more antioxidants than regular nuts, but opt for dry-roasted nuts over oil-roasted to avoid unhealthy fats found in oils like soy and corn.


• Keep in mind that healthiest nuts are perishable and easily damaged by heat, air, and light. Do not leave nuts sitting in a hot car. Once home, store them in an airtight container in the refrigerator or even the freezer.

How to roast: Most nuts will become more flavorful and crunchier when roasted or toasted. To roast them, simply put the nuts on a sheet pan and put the pan in the oven (almost never above 300 degrees) for a few minutes, or toast them in a skillet, stirring often. For best results, look for nuts that are either raw or only lightly roasted (at temperatures no higher than 160 - 170 degrees Fahrenheit).

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Sources: I had compiled the information from various websites after basically doing a google search for "healthy nuts", so do your own research to verify.

Submitted April 08, 2015 at 02:59AM by deficient_hominid http://ift.tt/1yTlyNT gainit