How can I include nuts in my diet?

Nuts are high in calories, so it's best to enjoy them in place of other snacks, not in addition, and to keep serving sizes small. Measure out a serving (typically a small handful equals one ounce) to nibble when mid-afternoon slump hits or on the way home from work, so you won't be ravenous at dinnertime. Try eating nuts and fruit on oatmeal or yogurt for pleasing texture and taste, or sprinkling ground flaxseed over a salad or adding it to granola.

Easy ways to add nuts into the diet include:

• Put 1 Tbsp. of peanut butter on you toast in the morning
• Use peanut butter instead of syrup on your waffles
• Sprinkle nuts on your cereal
• Add nuts to pancake batter
• Eating a handful of nuts instead of chips for lunch
• Replacing the protein of meat with peanut-butter for your lunch sandwich
• Snack on a few nuts in the afternoon when you get hungry
• Add nuts to baked goods
• Add almonds or walnuts instead of cheese to a salad
• Add walnuts to green beans
• Substitute a meat serving for nuts