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Nuts are a great snack on the fly, but you don’t have to just eat them out of hand: they are also wonderful in salads, as a crust for poultry and seafood entrees, and even puréed as a thickening agent in chilled or hot soups. With at least a dozen varieties available everywhere, some of the most popular are almonds, walnuts, cashews, pecans, peanuts, Brazil nuts, pine nuts, hazelnuts, pistachios, and macadamias.
To work these tasty treats into your daily routine, give one of the following a try:
When eaten in moderation—a small handful each day—nuts provide a rich source of protein and may assist in lowering the risk of heart disease and diabetes. They are also a good source of dietary fiber and each supplies its own antioxidant protection or other benefits from essential nutrients such as B vitamins and vitamin E, and minerals such as iron, magnesium, selenium, and potassium.
Nuts don’t have a long shelf life, so look for the freshest options to avoid those that have lost their beneficial nutrients. Raw and unsalted provide the most health benefit. To preserve them longer, place in small bags and freeze. Ask your store if they offer any fresh nut butters or buy some nuts in bulk and try making your own.
|Nutrition Facts |
Serving Size: 1 bar (34g)
|Amount Per Serving||%DV|
|Calories From Fat||80|
|Total Fat||8 g||12%*|
|Saturated Fat||4 g||20%*|
|Trans Fat||0 g|
|Total Carbohydrate||17 g||6%*|
|Dietary Fiber||6 g||24%*|
|Sugar Alcohols†||9 g||**|
|*Daily Values are based on a 2,000 calorie diet. |
**Daily Value (DV) not established.