Go Nuts to Lose Weight By Canadian Cancer-Survivor Roslyn Franken
No matter how you slice it, nuts are high in calories and fat. Although it is the healthy kind of fat, the calories can add up pretty fast. That’s why most people struggling with weight tend to avoid nuts completely. They see them as a ‘bad’ diet food. They think that they can’t eat nuts and lose weight.
I’m here to tell you differently. Nuts are full of health benefits and if eaten properly as part of an overall healthy diet, they can even help you lose weight. How so?
Here are five of the healthiest nuts and why you want to eat them as part of an overall healthy diet and weight control plan.
- Brazil nuts
These nuts are rich in all kinds of heart-healthy nutrients and anti-oxidants. They can also help to maintain a strong immune system and help prevent cancer.
Almonds, for example, are high in magnesium, potassium and calcium. Walnuts are rich in omega-3 essential fatty acids. Brazil nuts are extremely nutrient-rich and contain protein, copper, niacin, magnesium, fiber, vitamin E and selenium. Cashews are rich in magnesium, zinc, iron and biotin. Pecans are rich in a variety of vitamins and minerals including vitamins E and A, folic acid, calcium, magnesium, copper, phosphorus, potassium, manganese, several B vitamins and zinc. Walnut are rich in omega-3 essential fatty acids which can help to prevent heart disease and improve cognitive function.
The key to incorporating nuts into a healthy diet and weight control plan is to remember that it’s all about portion, portion, portion. They are so calorie and nutrition-dense that you don’t need many to reap the health benefits, satisfy your hunger and help you feel full longer. That way you won’t need as many calories from other foods and it can help to keep those nasty cravings at bay.
The best is to have a variety of nuts available and have different kinds throughout the day or week. Maybe even mix a few different kinds together. It’s best to eat them raw and avoid the ones that are roasted in oil and salted. That helps minimize the extra fat calories and sodium.
What is a proper portion size? 1/2 ounce to an ounce is a reasonable daily portion size as part of a balanced diet. When you’re looking for a quick grab’n go snack, start with 6 to 12 nuts and see how you feel. Keeping it to no more than an ounce or very small handful is smart eating. It really depends on what else you’re eating throughout the day. If you’re having very heavy calorie-dense meals planned, then you may want to watch your portion sizes of nuts more carefully.
Best ways to incorporate nuts into your diet? Add them to salads, smoothies, vegetable dishes, rice, couscous and pasta dishes. Or just eat them on their own.
Crunch away and enjoy! Go nuts!