Squirrels love em, they have boatloads of vitamins, minerals, and healthy fats. A plant-based source of protein. They’re part of a healthy diet. The only catch is that there way too easy to overeat. After all, they taste good. They’re convenient. They’re versatile, just make sure you’re getting the right amount for your goals, without getting too nutty.
When it comes to nuts a little goes a long way.
Most nuts and seeds that we consume are high in fat, which makes them high in calories.
The fats found in nuts are generally healthy fats, so they’re good for us… in the right amounts.
And here’s where many folks get tripped up.
- They know that fats in nuts are healthy, and might assume that if some is good, more must be better.
- They know that nuts and seeds contain protein, and treat them as if they were equivalent to other protein sources, such as lean meats or fish. While nuts have some protein, they should not be your primary lean protein source.
- They simply don’t know what an appropriate portion size of nuts is.
The statements concerning nuts also holds true for other sources of fat, such as avocado, butter, olive oil, and cheese.
While how much shoulder you eat?
If you’re trying to lose fat: Eat 1 thumb of fat per meal.
If you’re trying to gain muscle, or improve your athletic performance: Eat 2 thumbs of fat per meal.
If you want to see what 1 thumb of nut butter or oil looks like, grab a tablespoon measure (a baking tablespoon measure, not just a large spoon).
Measure out one tablespoon of oil or nut butter. Make sure it’s a level scoop — not a mound.
That’s about one “thumb”.
Is no nuts good nuts?
Of course, we’re not saying nuts are “bad” or that you shouldn’t eat nuts.
Nuts and seeds are delicious, nutritious, and versatile.
We love eating them plain or on salads, in veggie burgers, in vegetable stir-fries and curries, in grain pilafs, with fruit, in our coffee and Super Shakes as nut milk… or in any one of hundreds of wonderful recipes.
- Match your portions to your goals.
If you’re trying to lose weight/fat, stick to 1 thumb of nuts/nut butter per meal.If you’re active and looking to improve athletic performance or gain some muscle, go for 2 thumbs per meal.If you need to pack on serious mass and/or you’re incredibly active, feel free to eat more, and then simply scale back the portion size if you notice yourself getting a little pudgy.
- Eat plain raw nuts, not flavored and/or salted ones.Same with nut butter: Look for versions that are relatively less processed and free of sugar, sodium, or other additives.
- Notice if nuts/nut butter are “red- or yellow-light foods” for you (in other words, if one handful or spoonful leads to ten more and then an upset stomach and regret).
Go nuts without going nuts.