Why eat nuts?
- Protein, fiber and healthy fats — mostly monounsaturated and polyunsaturated fats.
- Strong scientific evidence that eating nuts protects against heart disease.
- Walnuts in particular are rich in omega-3 fatty acids. And they contain L-arginine, which is a substance that protects flexibility and elasticity of arteries.
- Remember, NUTS ARE BEST NAKED! Avoid the extra fat, salt, and sugar in nuts placed on cookies, in pies, and salted.
Type of Nut | # of Pieces | Calories | Total Fat (grams) | Saturated Fat (grams) | Mono-unsaturated Fat (grams) | Poly-unsaturated Fat (grams) |
Almonds | 24 | 170 | 14.5 | 1.5 | 10 | 3 |
Cashews | 18 | 160 | 13 | 2.5 | 8 | 2.5 |
Macadamia | 12 | 200 | 20 | 2.5 | 16.5 | 1 |
Peanuts | 35 | 160 | 13.5 | 2 | 7 | 4 |
Pecans | 15 | 190 | 19 | 2 | 12 | 5 |
Pistachios | 47 | 160 | 14 | 2 | 8 | 4 |
Walnuts | 14 | 180 | 18 | 2 | 5 | 11 |
Nut Safety Tips
- Always ask your guests about food allergies, especially if there are children around. A nut allergy is very common. Even just touching something that touched a nut product can cause some individuals to have a life-threatening reaction.
- If you set out a bowl of nuts, put out a spoon as well to help reduce the spread of germs.
- Purchased in the shell and in bags, nuts are less likely to be contaminated than loose nuts in bins.
- Fresh is best. If stored too long, fat can become rancid or they might develop mold.
(Source: Duke Diet & Fitness Center)
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