Although nuts are high in calories and fat, these nutritious foods can be part of a healthy weight reduction program when you eat small servings of the unsalted varieties. Eating a snack-size serving of nuts between meals can curb your hunger and prevent compulsive overeating. MayoClinic.com recommends that you keep your snacks within 100 calories each to reduce or maintain your weight.
Energy Density
A 1/2-oz. serving of dry-roasted mixed nuts without added salt has 84 calories, 7g fat and no cholesterol, according to the U.S. Department of Agriculture, or USDA. As an energy-dense food, nuts provide a high amount of calories and fat relative to their volume. You don't need to eat a large serving of nuts to benefit from the concentrated nutrients in these foods. Although nuts are high in fat, the unsaturated fatty acids in nuts may improve your cardiovascular health by lowering your low density lipoprotein, or "bad" cholesterol. The American Heart Association recommends that you get 25 percent to 35 percent of your daily calories from fats, primarily from unsaturated fats in plant-based foods such as nuts.
Health Benefits
A 1/2-oz. serving of nuts provides 1g fiber, which supports your digestive health. This serving offers 2g protein, a nutrient that provides the structural components of your body's tissues, organs and fluid compounds such as hormones and enzymes. Protein, fiber and fat in nuts can create a sensation of fullness and prevent the hunger pangs that lead to overeating between meals. This serving of nuts contributes to your daily requirements for B-complex vitamins and several essential minerals, including copper, manganese, iron, magnesium and potassium, says the USDA National Nutrient Database.
Planning Snacks
Although nuts can be fattening when you eat them in large amounts, a 1/2-oz. serving can take the edge off your appetite, stabilize your blood sugar and boost your energy between meals. When you eat nuts as a snack, include them in your daily allowance of fat and calories. Instead of simply adding nuts to your current weight reduction plan, substitute a serving of nuts for a serving of another food that contains fat and protein, such as cheese, eggs or meat.
Suggestions
In addition to nuts, fresh fruit and vegetables, air-popped popcorn, whole-grain unsalted crackers or crisp breads, low-fat cheese and yogurt are healthy snacks for a weight-loss program. To lose weight, emphasize snacks that are low in calories and fat and high in fiber, such as fruits and vegetables. Limit nuts to one snack per day unless you substitute a serving of nuts for a high-fat food at one of your meals.
References
- National Institute of Diabetes and Digestive and Kidney Diseases: Weight Control Information Network: Weight-Loss and Nutrition Myths
- MayoClinic.com: Snacks: How They Fit Into Your Weight-Loss Plan
- USDA National Nutrient Database: Nuts, Mixed Nuts, Dry Roasted, with Peanuts, Without Salt Added, 1 oz
- American Heart Association: Know Your Fats
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