Fit in ’14 – Week 9

Week 7 – Start Your Day the Healthy Way

Goal for the week:

If you snack on nuts, stick to a one ounce serving. Not sure of what one ounce looks like? Find your favorite nut below and check out how many nuts are in one ounce.

If you don’t eat nuts, you’re missing out on some big nutrition. Their unique combination of fiber, protein and heart-healthy fats provides a feeling of fullness to meals and snacks, making them a good option for weight management. Even though nuts are healthy, they are calorie dense, ranging from 160 calories to 200 calories per ounce. If you keep your portions reasonable, you can make room for these calories in your diet. Just substitute nuts for other less nutrient dense foods.


# Nuts per ounce




Excellent source of vitamin E and folate. Can be used whole, sliced or as flour, paste or butter



Excellent source of copper and magnesium. Cashews make a rich, creamy nut butter or vegan cheese

Hazelnuts or filberts


Rich in monounsaturated fats and an excellent source of vitamin E, copper and manganese



Technically a legume and not a true tree nut. Ounce for ounce, peanuts have more protein than any tree nut.


19 halves

Rich in antioxidants and heart healthy fats, ground pecans can be used as a coating for fish



High in lutein and zeaxanthin, these two antioxidants are correlated with good eye health. Add pistachios to salads for a protein boost; up to 6 grams per ounce


14 halves

An excellent plant based source of omega-3. Use walnut oil for dressings and saut├ęs.

Ever wonder about almond butter or soy nut butter? Learn more about nut butters in this Eating Healthy article.

Recipe of the Week: Fresh Fruit Clafouti.

Join me next week for another healthy habit!

Mary Signature

Mary Snell, MSRD
Director of Nutrition and Wellness

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