Awwww Nuts

12 May

I am very lucky to be surrounded by wonderful people like my sister Lindsay. (She’s on the right in the picture above). Lindsay is a few months away from becoming an RD (registered dietitian) and earning her masters degree in clinical nutrition. Lindsay has become the family guru on nutrition and I have asked her to share some of her wonderful knowledge with all of you. Enjoy!

Awww Nuts

Hi all! I commonly receive questions about weight management, specifically recommendations for healthy and satisfying snacks to grab on the go. My go to treat…..NUTS!  

A distant relative of candy, nuts are crunchy, satiating and get this… nutritious! In addition to their great taste, all nuts are cholesterol-free and packed with important nutrients, like protein, fiber and phytochemicals. They’re also a good source of vitamins such as folic acid, niacin, and vitamins E and B-6, and minerals like magnesium, copper, zinc, selenium, phosphorous and potassium.[i]

Here is where my disclaimer comes in, nuts are a great addition to a healthy diet, however;  everyone should be mindful of proper portion sizes and calorie content. I would also suggest the raw/unsalted variety to avoid extra fat from oil and added salt. Almonds and walnuts are my favorite !

The following pdf is an awesome guide to proper portions sizes:

Nuts …they aren’t so NUTS!

Studies have associated nut consumption with the following GREAT health benefits

A reduced incidence of

  • Coronary heart disease
  • Gallstones
  • Diabetes in women.
  • Hypertension
  • Cancer
  • Inflammation

Finally, epidemiologic studies and clinical trials suggest that regular nut consumption is unlikely to contribute to obesity and may even help in weight loss. [ii]

Where to go nuts

If you are looking for something a little different and want to indulge a bit, I highly recommend The Nut Box in NYC ( They sell every kind of nut and dried fruit combination under the sun.  Ever try curried cashews? What about yogurt covered peanut butter pretzels or my personal favorite dark chocolate covered almonds? Well they have it all and at great prices too.

Healthy snacking!


[i] International Tree Nut Council Nutrition Research & Education Foundation

[ii] Ros E. Health Benefits of Nut consumption. Nutrients. 2010; 2, 652-682. Available from Accessed May 10, 2011.

One Response to “Awwww Nuts”

  1. alison nakash May 13, 2011 at 7:41 am #

    Thanks for all the great info. Going “Nuts” today.

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