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!