Tree nuts contain proteins and fats that come from plants. They contain fiber, minerals, vitamins, and antioxidants to improve your overall health.  The heart-healthy monounsaturated and polyunsaturated fats have cholesterol-lowering properties.

The combination of fat, protein and fiber in nuts helps with the feeling of fullness or satiety to snacks and meals, making them an excellent option for weight management. Here’s the caveat, nuts are calorie-dense, so counting them is important. The following exchange list can be used for the different types of nuts to help you keep your intake of nuts in check.

Almonds 24 in 1 ounce 160 calories/ounce 6 calories per nut
Walnuts 14 halves in 1 ounce 185 calories/ounce 13 calories per nut
Pecans 19 halves per 1 ounce 198 calories/ounce 10 calories per nut
Pistachios 49 per one once 160 calories/ounce 3 calories per nut
Pine nuts 167 nuts per 1 ounce 191 calories/ounce 1 calorie per nut
Cashews 18 nuts per 1 ounce 161 calories/ounce 9 calories per nut
Peanuts 39 in one ounce 166 calories/ounce 4 calories per nut
Brazil nuts 6 nuts one ounce 185 calories/ounce 30 calories per nut
Macadamia 10-12 nuts in 1-ounce 203 calories/ounce 16 – 20 calories per nut
Hazelnuts 21 nuts per 1-ounces 178 calories/ounce 8 calories per nut

If the meal calls for 12 almonds, multiple 12 times the calories per nut to determine calories. For almonds:  12 x 6= 72

Then calculate the number of the new nuts by taking the above calorie number and dividing by number of calories per the new nut.

Almonds to Pistachios: 72 divided by 3 calories per nut of pistachios = 24   Instead of 12 almonds you can have 24 pistachios.

So go ahead.  Get a little nutty!