You may feel like you are going nuts over the holidays and I can guarantee you will see a lot of nuts. Nuts are real easy to put out for guests during the holidays and a lot of holiday recipes call for nuts. Nuts are a great source of protein. I’ll make you aware of the calories and fat they contain and help you make wise choices.
| Nuts | Calories | Protein | Carbs | Fiber | Fat | Fat Cals |
| Cashew-Nuts | 587 | 18 | 30 | 3 | 42 | 67 |
| Peanuts, roasted | 636 | 26 | 18 | 7 | 49 | 72 |
| Hazel Nuts | 687 | 14 | 13 | 7 | 62 | 84 |
| Coconuts | 402 | 4 | 10 | 9 | 37 | 86 |
| Almonds | 642 | 18 | 16 | 10 | 54 | 78 |
| Chestnut | 194 | 3 | 42 | 1 | 1 | 5 |
| Brazil Nuts | 709 | 14 | 7 | 7 | 67 | 88 |
| Pistachio | 619 | 21 | 12 | 7 | 52 | 78 |
| Sesame Seeds | 551 | 21 | + | 12 | 50 | 84 |
| Sunflower Seeds | 599 | 27 | 8 | 6 | 49 | 76 |
| Walnuts | 705 | 15 | 14 | 5 | 63 | 83 |
The Pistachio nut is proven to lower heart-disease risk. Pennsylvania State University researchers recently found that adults who got 20% of their calories from pistachios (that’s about ½ cup for an 1,800 calorie diet) reduced LDL cholesterol by 12%. Buy the in-shell, dye-free nuts. If stored in a chilled, airtight container, they’ll remain fresh for up to a year. Add nuts to your dinner by crushing nuts to crust fish (my favorite is pistachio encrusted salmon), sprinkle them on salads, or toss them into a healthy trail mix. The proper portion size for pistachio nuts is ½ cup shelled or ¼ cup without shells.
Holly Kouvo is a certified Personal Trainer, Nutrition Specialist, speaker and writer who specializes in helping people lose hundreds of pounds. Learn more at www.FittingFitnessIn.com.