Go nuts!

I want to share today's South Beach Diet Daily Dish. I love to snack on nuts throughout the day... whether it's raw almonds, walnuts, peanuts (plain or hot), etc. Nuts are very good for you, but they're also high in fat, which is why the following guide is handy to have.

These satisfying snacks are low in cholesterol and saturated fat and high in healthy monounsaturated fat, protein, and a variety of essential vitamins and minerals, including folic acid and niacin. Numerous studies suggest that nuts may be effective in preventing heart disease, diabetes, and some forms of cancer. You can enjoy nuts on all Phases of the South Beach Diet, but serving sizes vary for different types of nuts and seeds. Try to limit them to one serving per day as specified below, keeping in mind that while nuts are good for you, they are high in calories and eating too many might cause your weight loss to stall. Here are different types of nuts and seeds with our recommended serving sizes:

Almonds – 15 pieces
Brazil nuts – 4 pieces
Cashews – 15 pieces
Chestnuts – 6 pieces
Edamame, dry-roasted – 1/4 cup
Filberts – 25 pieces
Flaxseeds – 3 tablespoons (1 oz.)
Hazelnuts – 25 pieces
Macadamias – 8 pieces
Peanuts, dry-roasted or boiled – 20 small pieces
Pecans – 15 pieces
Pine nuts (pignoli) – 1 oz.
Pistachios – 30 pieces
Pumpkin seeds – 3 tablespoons (1 oz.)
Sesame seeds – 3 tablespoons (1 oz.)
Walnuts – 15 pieces

How to Enjoy Nuts
Shelled nuts turn rancid more quickly and require refrigeration (they will keep for up to four months) or freezing (for up to six months). Unshelled nuts should be stored in a container in the refrigerator or freezer and will keep twice as long as shelled. Top salads, cereal, or yogurt with a few nuts, or use the recommendations above to dole out a healthy, satisfying snack for yourself.