What's in a nut? These satisfying snacks are low in cholesterol and saturated fat and high in healthy monounsaturated fat, protein, and a variety of essential vitamins and minerals, including folic acid and niacin. Numerous studies suggest that nuts may be effective in preventing heart disease, diabetes, and some forms of cancer.

1. Nuts can be eaten raw (right out of the shell) or roasted, and can be used in cooking.

    

2. Keep unshelled nuts in a cool place for up to a year. Shelled nuts turn rancid more quickly and often require refrigeration or freezing.

    

3. Remember that while nuts are good for you, their high fat content makes them potential diet busters. Keep your intake to the portion sizes recommended on the South Beach Diet (for example, 15 walnuts, almonds, or pecans; or 30 pistachios at a time).

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