1. Go Nuts!

2. FAT Nuts Are High in FAT High fat = High Calorie. On average, 85% of fat found in nuts is unsaturated. Unsaturated fat can decrease LDL cholesterol.

3. Omega-3 Essential fatty acids Found in fish oils, but nuts are also an important source. Women should get 1.1 grams and men should get 1.6 grams of omega 3’s everyday.

4. Antioxidants in Nuts Good sources of antioxidants and phytochemicals. Help prevent chronic diseases. Phytochemicals are plant chemicals associated with many health benefits Phytochemicals are plant chemicals associated with many health benefits.

5. Nuts are a Great Source of Protein Part of the Protein Group. 1 ounce provides about 4 grams of protein. Less saturated fat and no cholesterol

6. Let’s Compare Serving Size (1 ounce) AlmondCashewPecanPeanutWalnut Calories160 200160190 Fat (g)1413201418 Unsaturated (g) 1312171216 Protein (g)5.742.26.74.1

7. Did you Know? “Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.” – U.S. Food and Drug Administration

8. Weight Control Portion control is key. Limit to a small handful (about 1 ounce). Can help control your appetite.

9. Nuts and Diabetes May lower risk for diabetes. Little carbohydrate so a smart diabetic snack. Also may lower LDL-cholesterol (bad kind)

10. Nutrition Tips Eat a variety of nuts. Limit your intake by sprinkling on salads, stir-fry dishes, fish, or cereals. Balance out your fat from nuts with other lower fat foods

11. Tips for Buying and Storing Keep in airtight container. Store in the refrigerator for up to 6 months or 1 year in the freezer. When buying whole nuts, look for clean, uncracked shells.

12. How Much Do You Know About Nuts? 1. Nuts are high in saturated fat. T/F 2. Consuming nuts may help control your appetite. T/F 3. Eating nuts increases your risk for high blood pressure. T/F