Let's Get Nuts

Here is an awesome article I got from someone about nuts.  I eats nuts often but probably over do it with how many and how often.  

Health Benefits of Nuts

Nuts are heart-healthy. Eating 5 or more ounces of nuts per week can lower the risk of heart disease. Nuts are high in “good” fats such as monounsaturated and polyunsaturated fats. They are low in “bad” fats like saturated fat and also low in cholesterol. Some nuts, such as walnuts, are very rich in the polyunsaturated fat, known as omega-3 fatty acid or alpha-linolenic acid. Nuts are a source of vegetable protein, magnesium, folate and fiber. This may help explain why nuts can lower blood cholesterol levels. 

Nuts have a lot of calories per serving. Therefore, you should limit the amount you eat. Aim for 1 to 2 tablespoons daily or up to 5 ounces weekly. Replacing other foods in your diet with nuts will help you avoid weight gain. 

Tips for Adding Nuts to Your Daily Food Plan 

• Sprinkle walnuts in a garden salad

• Add nuts to a high-fiber breakfast cereal 
• Make your own trail mix using nuts, pretzels, dry cereal and dried fruit
• Add cashews or peanuts to a stir-fry meal
• Snack on celery sticks or apples with natural peanut, walnut or almond butters
• Top salmon with crushed pistachio nuts 
• Roast pine nuts and add them to pesto or marinara sauce
• Top non-fat frozen yogurt with walnuts 
• Add almonds to green beans

Nutrients in Selected Nuts

Serving Size: 1 oz (28 grams) dry-roasted nuts

Nuts	Calories	Total fat (g)	Saturated fat (g)	Monounsaturated fat (g)	Polyunsaturated fat (g)	Fiber (g)
Almonds (22 pieces)	169	14.9	1.1	9.5	3.6	3.3
Cashews (18 pieces)	162	13.1	2.6	7.7	2.2	0.8
Filberts/Hazelnuts (12 pieces)	182	17.6	1.3	13.2	2.4	2.7
Macadamia nuts (10-12 pieces)	202	21.5	3.4	16.7	0.4	2.3
Peanuts (35 pieces)	165	14.0	1.9	7.0	4.4	2.3
Pecans (20 halves)	210	21.0	1.8	12.4	5.8	2.7
Pine nuts (167 pieces)	190	19.3	1.4	5.3	9.6	1.0
Pistachio (49 pieces)	161	13.0	1.6	6.8	3.9	2.9
Walnuts, English (14 halves)	185	18.4	1.7	2.5	13.3	1.9