Page 37 - 2023 December Parker Co. 4-H Connection

NUTS

All nuts are about equal in terms of

calories per ounce, and in moderation,

are all healthy additions to any diet.

“Their mix of omega-3 fatty acids,

protein, and fiber will help you feel

full and suppress your appetite,” says

Judy Caplan, RD, a spokesperson for

the Academy of Nutrition and Dietetics.

Almonds, Cashews, Pistachios
The lowest calorie nuts are almonds, cashews, pistachios. Avoid nuts packaged or roasted in oil.

Macadamia Nuts, Pecans
Macadamia nuts & pecans have the highest content of fats, but are still part of a healthy eating

plan.

While all nuts contain heart-healthy monounsaturated fats, walnuts have high amounts of heart-
Walnuts

healthy alpha linoleic acid (ALA), a type of omega-3 fatty acid found in plants.

Technically legumes but generally referred to as nuts, peanuts are high in folate—a mineral
Peanuts
essential for brain development that may protect against cognitive decline. (It also makes peanuts

a great choice for vegetarians, who can come up short on folate, and pregnant women, who need

folate to protect their unborn babies from birth defects, says Caplan.) Like most other nuts,

peanuts are also full of brain-boosting healthy fats and vitamin E, as well.