Nuts to You!

Squirrels and dietitians agree: From acorns to walnuts, nuts are good food. Nuts offer valuable fiber, protein, and nutrients such as calcium, magnesium, zinc, iron, and vitamin E.

"There are some epidemiological studies that show including a moderate amount of nuts in your diet can reduce heart disease," says Lola O'Rourke, a Seattle dietitian and a spokeswoman for the American Dietetic Association (ADA).

Nuts also contain fat. They range from 146 calories for an ounce of pine nuts (about three tablespoons) to 200 calories for an ounce of macadamias (about 12 nuts). Pecans have as much fat as macadamias—19 grams per ounce. Almonds, cashews, peanuts, pistachios, and pine nuts are at the lower end, with 13 or 14 grams of fat per ounce.

Good fat

But nut fat is "good" fat—a mix of polyunsaturated and monounsaturated fats. Monounsaturated fat has an antioxidant effect and helps keep cholesterol from sticking to your arteries. A little fat in your food can make you feel fuller and more satisfied, so you actually might eat less.

"Nuts can be salty, creamy, crunchy, and satisfying. It's that whole 'mouth feel' thing," says Leslie Bonci, R.D., a Pittsburgh nutrition expert. As team nutritionist for the Pittsburgh Steelers, she recommends including nuts in players' snacks. "They're a portable food, a good source of protein, and they taste good."

Allergies to nuts are common, however. The most common nuts that trigger a reaction are Brazil nuts, cashews, filberts (hazelnuts), hickory nuts, pecan, pine nuts, pistachios, and walnuts. Peanuts are not really nuts (they're legumes), but they trigger the most severe allergic reactions in both adults and children. And if you are allergic to peanuts, you may also be allergic to tree nuts, nut oils, and related products.

Healthy approach to nuts

• If you serve nuts in the shell, it takes longer to eat them.

• Toasting brings out flavor. Roasted chestnuts are a special treat. Blanch walnuts in hot water to remove the sometimes-bitter skin, then toast them for a new taste and texture.

• Because nuts contain oil, they can turn rancid. To keep nuts fresh for extended periods, pop them in the freezer.

• With a blender or food processor, you can make your own nut butters. Try pulverizing almonds or walnuts with a little honey or sugar. A drop of oil can keep homemade butter moist.

• It's easy to chop a handful of nuts to add them to hot vegetables, salads, rice, or pasta dishes. Try pecans on sweet potatoes, slivered almonds in string beans, or whole nuts in stir-fries.

• Pine nuts are a staple ingredient of pesto, the Italian basil-garlic sauce. You can make an original sauce with any number of nut and herb combinations to perk up meat, fish, or pasta.

• Nut oils can give different flavors to salads and vegetable dishes. Just remember: A tablespoon of unsaturated nut oil has the same 125 calories and 14 grams of fat as any vegetable oil.