Weatherford Democrat

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January 26, 2014

EXTENSION NEWS: Nuts about nutrition

(Continued)

You may be tempted to begin snacking on nuts by the bowlful, but a word of caution, nuts are high in calories, so eating too many can lead to weight gain, which could make all the positives become negatives. So use nuts to replace other foods and limit to them about once ounce per day by using these suggestions, each given in 1-ounce serving sizes:

• Twenty-eight peanuts can take the place of tortilla chips.

• Forty-eight pistachios are a good substitute for potato chips.

• Twenty-four almonds make a nice trail mix combined with one-quarter of a cup of dried fruit.

• Fourteen walnuts halves taste great added to breakfast cereal.

• Twenty pecan halves are a delicious substitute for croutons on a tossed green salad.

• Twenty hazelnuts can be toasted and tossed with vegetables such as broccoli or green beans.

• Eighteen cashews make a satisfying sweet snack in place of candy.

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