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Q.: I've heard that nuts are high in fat. If I'm trying to follow a healthy diet, is it O.K. to eat them?
A.: Yes, certainly nuts can be included in a healthy diet. You are right, nuts are high in fat and calories, but what you may not know is that nuts are also packed with many other nutrients.
In addition to fat, nuts are a source of protein, carbohydrate, fiber, calcium, phosphorus, zinc, copper, folate, vitamins E and A.
In fact some of the nutrients found in nuts may be protective against certain types of cancer and heart disease.
Also the good news about the fat in nuts is that it is primarily in the form of polyunsaturated or monounsaturated fat which can have positive effects on blood cholesterol.
Include walnuts, peanuts, pecans, cashews and almonds, or seeds, such as sesame seeds, pumpkin seeds and sunflower seeds as accents to vegetable dishes, salads, or pastas.
Most nuts have 80 to 100 calories and 1 to 3 grams of protein for each tablespoon.
Compensate for the high fat and calorie content of nuts by reducing the amount of other high fat items in your meal, such as cheese, meat or salad dressing.
And if you're snacking on nuts, take your portion first and put that jar away. Easy access can be too tempting!
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