To make sure you stay on track with your healthy eating goals, a small healthy snack can keep you satiated in between meals. Nuts are one of the best options: all-natural, packed with healthy fats, and a good dose of fiber and protein to keep you satisfied. Snacking on nuts as opposed to, say, potato chips or pretzels can keep you on track with you weight-loss goals.
But there are some nuts that are healthier than others. Pistachios, for example, are about 160 calories per ounce (about 50 kernels), and one ounce of almonds is about 160 calories for approximately 23 kernels. On the flip side, macadamia nuts are about 200 calories and 20 grams of fat for just 10 nuts.
“If you are trying to lose weight, I would avoid macadamia nuts because of their caloric density,” registered dietitian Michelle Routhenstein, MS, CDE, owner of Entirely Nourished, told POPSUGAR. She added that it’s possible to overdo it on any nut, especially if you’re not measuring out a serving size. If you just grab handfuls of nuts throughout the day and aren’t careful, you could be eating hundreds of extra calories a day, which will impede your weight-loss efforts. Michelle recommends sticking to a one-ounce serving size.
Registered dietitian and personal trainer Jim White, RD, ACSM, owner of Jim White Fitness and Nutrition Studios, agreed that portion size is the biggest problem when it comes to eating nuts. Although he said all nuts can fit into a healthy lifestyle if you portion them out correctly, he agreed that macadamia nuts can be the trickiest since they have the most calories and only two grams of protein per nut.
That doesn’t mean you should give up macadamia nuts entirely; they can totally fit into your weight-loss plan as long as you are careful with the serving size and allot for their calories — that is, don’t just grab handfuls throughout the day. In general, you should always measure out your food, especially if you’re eating something particularly calorie-dense, such as nuts, oils, or avocados.