Myths and Facts To Successful Weight Loss: Nuts are fattening and you should not eat them if you want to lose weight.

Types of Food Myth 2A: Nuts are fattening and you should not eat them if you want to lose weight.

Myth = Actually, in small amounts, nuts can be part of a healthy weight loss program.  Nuts are high in calories and fat, however, most nuts contain heart-healthy monounsaturated fat that help lower blood cholesterol levels.  Nuts are also good sources of protein, dietary fiber, and minerals including magnesium and copper.

For a detailed list of the nutritional content of a variety of nuts and seeds click on:  NUTRIENT CHARTS FOR NUTS AND SEEDS

We need certain fats, called essential fatty acids, because our body doesn’t produce them.  Fat has an important role in our health. It performs important tasks, such as the formation of cell membranes and the synthesis of fundamental chemicals. Given our fat-rich diet, hamburgers and french fries as an example, adequate intake is usually not an issue.

Be mindful that a healthy diet should include no more than 30% of daily calories from fat.

My Personal Common Sense Weight Loss Success Tip: Enjoy nuts in small portions as a snack, no more than a third of a cup or no more than a handful which has roughly 270 calories.  I suggest all snacks range between 200 to 300 calories.

Action Step to Successful Weight Loss:  DO NOT consume fat-free products, ever, yes that is a long time. Even though fat-free foods may contain less than a 1/2 gram of fat, they are not calorie free and often contain high amounts of sugar. The tendency is to overconsume elsewhere given the lack of fullness felt when eating such products. This reduces the consumption of healthy food and can affect balance in the diet.

And as always, feel free to reach out and suggest a myth to successful weight loss you may want clarified.  I look forward to your feedback and words of wisdom.

Monday’s Myths/Facts Types of Food: Types of potatoes and how they are cooked influence health effects.

I have your back, we become what we think about!

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