One ounce of nuts

One ounce of nuts

We really like nuts. The oil in nuts is very good for your brain. But there are lots of “points” in nuts. They are high calorie. I decided to measure out the nuts and put them in little baggies so that we didn’t overdo it.

At our last Weight Watchers weigh-in I stayed the same and hubby lost two pounds. I didn’t do a very good job of counting my points, which is one of the reasons I decided to start weighing my food. I was surprised at how many points were in just a handful, and just how much ( or not very much) was a handful.

Nuts have “good” fat. Bad fat is saturated fat and is found in meat and high-fat dairy products like cheese, cream, and whole milk. The fat in most nuts, in contrast, is unsaturated. Cashews, almonds, and peanuts are loaded with monounsaturated fats, and walnuts are rich in a form of omega 3 fatty acids, polyunsaturated fats similar to the oils found in fish like salmon.

I got the information below from “Food Reflections” from the University of Nebraska Extension office of Lancaster County.

Nut Nutrition

Some nutrients associated with nuts include magnesium, manganese, protein, fiber, zinc and phosphorus.

A sampling of nuts in the news for their contribution to specific nutrients include:

Walnuts. One ounce of walnuts (about 14 shelled walnut halves) is all that is needed to meet the 2002 dietary recommendation of the Food Nutrition Board of the National Academies’ Institute of Medicine for omega-3 fatty acids.

Almonds. One ounce of almonds (about 20 to 24 shelled whole almonds) provides 35 percent of your daily value for vitamin E. Vitamin E may help promote healthy aging. A study reported in the Journal of the American Association (June 26, 2002) suggests a diet rich in foods containing vitamin E may help protect some people against Alzheimer’s disease. The study also found vitamin E in the form of supplements was not associated with a reduction in the risk of Alzheimer’s disease.

Peanuts. Though often discussed with nuts, peanuts are a legume along with dry beans, peas and lentils. One ounce of roasted peanuts provides about 10 percent of the daily value of folate, a B vitamin recommended to help reduce the incidence of birth defects and lower the risk of heart disease. Peanuts also are an excellent source of niacin, providing about 20 percent of the daily value.

As a group, nuts also are important for what they DON’T offer:

Cholesterol. Nuts are cholesterol-free.
Sodium. Unless salt is added to nuts, they naturually contain, at most, just a trace of sodium.