Aw, Nuts!

Are you one of those people who says “I don’t get it. I eat healthy foods but cannot lose weight?” Maybe your healthy food is actually the problem.A dear client who is currently keeping a food journal with livestrong/myplate  ate some nuts as a snack she got from a coworker. As she logged the nuts into her journal she was horrified to discover that the cup of  macadamia nuts she ate amounted to

(Macadamia nuts: 1 cup) –  962 calories. 101.2 g fat. 10.6g protein.

She could have had 1 cup of m&ms or 2 Friendly’s hot fudge sundaes or 3 McDonald’s cheeseburgers or 4 Subway chocolate chip cookies. Needless to say, she wasn’t pleased.

True the majority of the fat is Monounsaturated Fat 78.9g the “good” fat. But as I said in a previous post, too much of a good thing is still too much. Since the most fat she is supposed to consume per day is about 42g – 50g …ugh.

Yes, nuts ARE healthy.

They are full of heart healthy unsaturated fat. Walnuts are full of Omega 3 – essential fatty acids. Almonds are full of magnesium, potassium, vitamin E and calcium. I could go on. But the important thing to know is that a little goes a long way. Go nuts, but be sure that you only eat one serving size so you can stay on track.

That goes for other healthy food as well. Even though what you eat is considered healthy, you must pay attention to portions. Otherwise those healthy foods will work against you.

FYI:

Raw Almonds: 1/4 cup – 180 calories. 15g fat. 6g protein.

Walnuts: 1/4 cups – 170 calories. 16g fat. 4g protein.

Raw Cashews: 1/4cup – 163 calories. 12.3g fat. 5g protein.

Peanuts: 1/4 cup – 207 calories. 17.97g fat. 9.42 g protein.

Pistachios: 1/4 cup: 171 calories. 13.67g fat. 6.34g protein.

Macadamia nuts: 1/4 cup – 200 calories. 21g fat. 2g protein.

Pecans: 1/4 cup – 210 calories. 21g fat. 3g protein.

Be Well.

Advertisements

About janabnana

MS in Exercise Science. Personal Trainer, Fitness Instructor.
This entry was posted in Health, fitness and wellness. Bookmark the permalink.

2 Responses to Aw, Nuts!

  1. saidandsung says:

    I am printing this one out and posting it on my fridge! Thanks so much for this info:)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s