CHIP Alumni Association (PACAA)

CHIP Tip No. 1: Go Nuts
from CHIP Clinical Manager Amy Lister, R.D.

Adding a small portion of nuts to a diet low in saturated fat and cholesterol may reduce the risk of heart disease. This is a health claim you may have noticed in popular magazines advertising specific nuts. Nuts are a great source of fiber and healthy fats, and some are good sources of potassium, vitamin E, zinc and even calcium.

These benefits apply to almonds, peanuts, pecans, pine nuts, pistachios and walnuts (see below for details). The important thing to remember is that nuts are loaded with calories and fat. Most of the fat in nuts is unsaturated fat, which does not increase cholesterol, but the calories do add up quickly. Aim for 1 ounce per day.

Consider portioning nuts into sandwich bags or individual containers to help limit your portion size. Most people grab a container of nuts and do not realize how much they consume. One small handful of nuts contains 160 to 200 calories and 13 to 22 grams of fat. Different nuts provide different nutrients, so consuming a variety of nuts will give you a range of health benefits. Also remember to only choose nuts that are unsalted.

• Almonds: one ounce is about 23 nuts. Almonds are a good source of vitamin E, magnesium and calcium.
• Hazelnuts: one ounce is about 18-20 nuts. These are loaded with vitamin E, fiber and iron.
• Peanuts: one ounce is about 28 shelled nuts. Actually a legume, peanuts are high in protein, folate and iron.
• Pecans: one ounce is about 18-20 halves. Pecans are delicious sprinkled in hot cereal and provide copper, zinc and a good amount of fiber.
• Pine Nuts: one ounce is about 150 nuts. These are the edible seeds of pine trees. Most often they are ground to make Italian pesto sauce, they are also delicious sprinkled on salads and stuffing.
• Pistachios: one ounce is about 47 nuts. Pistachios are a great source of potassium; in fact one serving has as much potassium as half a banana. The one ounce serving is larger than any other snack nut.
• Walnuts: one ounce is about 10-14 halves. This is the only snack nut rich in omega-3 fatty acid. One serving gives you 100 percent of this heart healthy fat.

Remember the importance of portion control and savor each bite.