Nuts and seeds are known as good sources of protein, vitamins, minerals and fiber.  However, are they a good snack choice for weight loss?  Not always, as healthy does not mean low calorie!  Nuts are a very dense, caloric food.  Nuts and seeds are slightly less than 200 calories per ¼ cup (a very small handful) and how easy it is to grab handful after handful.  Nuts can give you a feeling of satiety or fullness.  They are definitely a better snack than processed potato chips, corn chips or pork rinds.

Nuts and seeds are also a good source of heart healthy fat.  They can be a part of your weight loss diet when you are mindful of the following:

• Know your calories! In just ¼ cup:

                 Whole almonds       207 calories

                 Walnuts                    164 calories

                 Cashews                   197 calories

                 Pecans                      171 calories

                 Peanuts                    211 calories

                Sunflower Seeds     186 calories

• Avoid grazing by measuring a small portion of nuts and seeds, 1/4 cup for your snack.
• Eat nuts in their raw or dry roasted form avoiding chocolate covered, sugared or salted nuts. These additives will eliminate their heart healthy benefits.