Dear Lynn:

Are nuts really bad for you, or do they have the "good" fat in them?
Thanks,
Jodie

Dear Jodie:

The relatively high fat content in nuts has made them something of a "food to avoid" over the past few years. However, most of their fat is monounsaturated, the type of fat that helps to lower cholesterol levels. At the American Heart Association 71st Scientific Sessions this year, a 12-year study of 22,071 male physicians was presented showing that those who ate nuts had a smaller risk of death from cardiovascular disease. The monounsaturated fat found in nuts may be one of the reasons.

Nuts are excellent sources of fiber, Vitamin E, magnesium, zinc, selenium, copper, potassium, phosphorus, biotin, riboflavin, niacin and iron. One ounce of nuts contains 165-200 calories and typically 14-21 grams of fat. I don't recommend large portions of nuts because of the high calorie content, but eaten sprinkled on salads, as a snack or as part of granola for cereal they are certainly a welcome addition to a healthy diet.

Nuts are part of the protein group in the Food Pyramid and may be substituted in meals for poultry or red meat. Just remember that one ounce of nuts is considered a serving, and don't go overboard.

Sincerely,
Lynn Grieger, R.D., C.D.E.

RESOURCES:

• Go nuts with the Recipe Finder!
• Here are a few nutty recipes to get you started:
  • Peanut Dipping Sauce
  • Gado-Gado
  • Cilantro-Peanut Pesto