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“If you enjoy nuts in balance with other whole foods throughout the day, they actually help you shed pounds because of their natural and satisfying fat, as well as satiating fiber and protein,” explains Pam Peeke, MD, author of The Hunger Fix. “Plus, researchers have found that eating nuts is associated with an increases in the number of calories your body burns while resting, as well as the thermic effect of food, which is the number of calories your body burns consuming and processing the food you eat."
Ready to start snacking? Brush up on the benefits of these healthy options:
Serving size: 20-24
Stats: 163 calories, 6 grams of protein, 14 grams of fat, 3.5 grams of fiber
Get cracking: Just one serving clocks in at half of your daily requirement of vitamin E and almost 10 percent of your daily calcium needs. Plus, researchers recently found that almonds’ prebiotic content can improve digestive health.
Serving size: 8-11 halves
Stats: 185 calories, 4 grams of protein, 18.5 grams of fat, 1.9 grams of fiber
Get cracking: Walnuts are high in healthy omega-3 fats and immune-boosting antioxidants, and research even suggests their polyunsaturated fat content can help you better handle stress.
Serving size: 18-20 halves
Stats: 196 calories, 2.6 grams of protein, 20.4 grams of fat, 2.7 grams of fiber
Get cracking: Though they have the most calories, the majority of the count comes from lots of monounsaturated, healthy fats. In fact, one study found that eating pecans can lower your body’s “bad fat” content by as much as 33 percent!
Serving size: 16-18
Stats: 157 calories, 5.2 grams of protein, 12.4 grams of fat, 0.9 grams of fiber
Get cracking: Fitness enthusiasts love cashews because they pack more carbs and iron than other nuts. They also have high levels of protein and zinc, which aid in cell growth and repair.
Serving size: 45-47
Stats: 159 calories, 5.8 grams of protein, 12.9 grams of fat, 2.9 grams of fiber
Get cracking: Pistachios boost heart health and were even found to lower risk factors associated with cardiovascular disease, according to a study from the American Society of Clinical Nutrition. Plus, their shell provides a built-in barrier that can keep you from overindulging.
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Serving size: 18-20
Stats: 178 calories, 4.2 grams of protein, 17.2 grams of fat, 2.7 grams of fiber
Get cracking: Hazelnuts have the most folate and also boast high levels of iron and zinc, which makes them particularly appealing to expectant mamas.
Serving size: 6-8
Stats: 186 calories, 4.1 grams of protein, 18.8 grams of fat, 2.1 grams of fiber
Get cracking: Keep blood pressure in check with brazil nuts -- they’ve got a great balance of sodium, calcium, potassium, and magnesium, all essential for heart health.