A Guide to Portion Sizes for Nuts

A Guide to Portion Sizes for Nuts

In the 1970s through the early 1990s, the US went through a fat-free food craze. Some people assumed that because fat has more calories per gram than other nutrients, foods high in fat were “fattening” and were contributing to rising rates of obesity and chronic diseases. As we learned later, not all fat is the same and the context of the diet matters.

It has been demonstrated in many studies that nuts, a source of unsaturated fat, can be part of a way of eating that promotes health and longevity. However, nuts are still more dense in calories than other foods because of their fat content. Pay attention to the portion sizes of nuts and nut butter by trying the following strategies:

• Use the serving size on the label as a guide. Typically, ¼ cup is the serving size for nuts and 2 Tb is the serving size for nut butters.

• Buy snack packs of nuts and nut butters for on-the-go snacking.

• Add crushed or chopped nuts to mixed dishes with other nutritious foods like vegetables and beans.

• Enjoy nuts mindfully. Pay attention to the experience of eating.

Enjoy nuts in moderation with our recipe for Beet, Arugula and Endive Salad with chopped walnuts.