When you’re looking for a midmorning or midafternoon munch, nuts are a healthy go-to choice. They are excellent sources of protein, heart-healthy monounsaturated and polyunsaturaged fats, vitamins, minerals, and fiber. When substituted for saturated fat in the diet, nuts in particular can help to lower total cholesterol as well as bad (LDL) cholesterol without affecting levels of good HDL cholesterol.
Serving-Size Recommendations
You can enjoy nuts on all Phases of the South Beach Diet, but serving sizes vary for different types. Try to limit them to one serving per day as specified below, keeping in mind that while nuts are good for you, they are calorie dense and eating too many might cause your weight loss to stall. Here are different types of nuts and seeds with our recommended serving sizes:
- Almonds – 15 pieces
- Brazil nuts – 4 pieces
- Cashews – 15 pieces
- Chestnuts – 6 pieces
- Edamame, dry-roasted – 1/4 cup
- Filberts – 25 pieces
- Hazelnuts – 25 pieces
- Macadamias – 8 pieces
- Peanuts, dry-roasted or boiled – 20 small pieces
- Pecans – 15 pieces
- Pine nuts (pignoli) – 3 tablespoons (1 oz.)
- Pistachios – 30 pieces
- Soy nuts – 1/4 cup
- Walnuts – 15 pieces
How to Enjoy Nuts
Most nuts are sold shelled or unshelled and can be eaten as snacks or used in recipes. Shelled nuts turn rancid more quickly and require refrigeration (they will keep for up to four months) or freezing (for up to six months). Unshelled nuts should be stored in a container in the refrigerator or freezer and will keep twice as long as shelled. Top salads, cereal, or yogurt with a few nuts, or use the recommendations above to dole out a healthy, satisfying snack for yourself.
