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Why Nuts are Beneficial


The benefit of eating nuts is that it provides you with a great source of protein, something that is hard to get from most snacks. Studies show that eating nuts regularly have shown to reduce the risk of heart attacks and heart diseases.

The nutrition benefits of consuming nuts include:

  • Phytosterols

  • High level of unsaturated fat

  • Great source of protein

  • Great source of important vitamins and minerals: Magnesium, Vitamin E, Potassium

  • Great source of fibre

  • Naturally low in salt

  • Helps us satisfy our hunger, even if you eat nuts in small amounts

Consuming nuts on a regular basis can add a variety to your diet. It is a great way to skip out on meat products and still get some of the protein we need. The greatest thing about nuts is that it can be eaten raw, toasted or even chopped and added to almost anything of our snacks and meals. Minimal prep is a win in my books!

Portions of Nuts

Having nuts on a regular basis is beneficial to your health and can satisfy your hunger between meals even if you eat it in small amounts. The important thing to keep in mind about nuts is that if you are trying to maintain or lose weight, you should eat no more than 25 gram (1 ounce) portions.

Here is a list of some nuts and what 1 portion would look like:

  • 23 almonds (153 calories)

  • 7 whole brazil nuts (170 calories)

  • 20 cashews (152 calories)

  • 3 chestnuts (43 calories)

  • 15 hazelnuts (162 calories)

  • 15 macadamias (187 calories)

  • 20 peanuts (141 calories)

  • 25 pistachios (150 calories)

  • 8 walnut halves (172 calories)

This is just the beginning of a large list of nuts you can eat in order to increase your protein intake and add a variety to your diet. It would be a great idea to add these into your salads or even eat them raw!

Ways to Incorporate Nuts Into Your Diet

Having a variety can not only be beneficial to your health but it can also help you find new ways to add an easy source of protein into your daily diet. There are so many ways you can eat nuts that go beyond just eating them raw.

Here are a list of ways you can incorporate nuts into our everyday lives:

  • Eat them raw

  • Toast them in a skillet

  • Bake them in the oven

  • Chop them up and add them in: Salad, Oatmeal, Fruit salad, Yogurt

  • Add them into your baked goods: Cakes, Muffins, Cookies

  • Have some of your favourite nuts with a piece of fruit

  • Sprinkle it on your meal: Pasta, Rice, Bread with nut butter

  • Chop them finely and add them into your smoothies

Remember: Nuts help you get the essential nutrients and protein you need. Remember to choose the nuts that have no added salt.

Let me know what your favourite ways are to add nuts into your diet in the comments below!

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