Nut nutrition facts...in a nutshell

Nuts are a great way for athletes to add energy to their training diet that's packed with fiber, protein, and healthy fat. Because these are a very energy-dense food option, it is a great way for busy athletes to meet their caloric needs quickly and nutritiously. Did you know that eating 1.5 ounces of the nuts listed below reduces your risk of heart disease? One study also found that women aged 20-45 years old who ate nuts at least 2 times per week had a lower risk of weight gain and obesity over an 8-year follow-up period than those women who ate nuts less frequently.

Are you aware of the huge variety of nuts? It's not just about peanuts, almonds and walnuts anymore. Read on to learn about the variety of nutritious nuts out there.

Note: 1 oz varies from ~160-200 Calories. A good rule of thumb is to substitute nuts for food sources of saturated fat in the diet (i.e. fried foods, full butter, commercial baked goods, etc.).

Cashews (1 oz serving = ~18)
Source of: copper and magnesium
Flavor: slightly sweet
Use: as a snack - raw or roasted - or added to Asian dishes


Pecans (1 oz serving = ~19 halves)
Source of: antioxidants, heart-healthy monounsaturated fats
Flavor: sweet, mellow
Use: toss on salad, use as a coasting for fish, include in desserts such as pecan pie

Pine nuts (1 oz serving = ~167 nuts)
Source of: vitamin E and phosphorous
Flavor: light
Use: ingredient of pesto, toss in pasta, on salads, include in baked goods

Pistachios (1 oz serving = ~49 nuts)
Source of: antioxidants
Flavor: slightly sweet
Use: toss on salads, use as a coating for fish and other meats

Hazelnuts (1 oz serving = ~21 nuts)
Source of: monounsaturated fats, vitamin E, copper, manganese
Flavor: sweet, mellow
Use: pairs well with chocolate, citrus and sweet flavors

Brazil nuts (1 oz serving = ~6 nuts)
Source of: poly- and monounsaturated fats, selenium
Flavor: strong
Use: as a snack (raw or roasted)

Macadamia nuts (1 oz serving = ~10-12 nuts)
Source of: manganese
Flavor: rich, buttery
Use: as a snack (raw or roasted), baked into cookies

Be Extraordinary,


RDKate

Source: Begun, R. In a nutshell. Food and Nutrition Magazine.