I'm a big fan of nuts! Especially almonds. They are my favorite healthy snack, full of healthy fats, fiber, and vitamins! In fact, I love them so much, it's a little bit of a problem...for years I have eaten them freely thinking it's healthy so eat all I want! Clearly that didn't work out for me, so today I decided to take a look at my portions of almonds.
The package says the serving size is 1oz which on average is 22nuts= 160 calories =14g fat= 22%dv
People say "a handful" is the right amount. We all have different sizes of hands, but this is how many I grab in a handful:
Handful of almonds= 37 nuts=264 calories which is about 23g fat = 40% dv
But that's not the amount I would usually eat, I always dumped some in a bowl to eat, about like this:
Bowlful =106 nuts=757 calories
which is 66g fat =100% dv
At that rate, I often ate a whole bag in about a week and a half! A whole bag of almonds from Costco is about 7680 calories ...in10 days! No wonder I gained weight!
Now that I'm paying attention and working on losing weight, I've had to decide how many nuts to eat. Nutrition labels give a daily value of fat of 65g. Using the myfitnesspal app, I've calculated my daily goal to be 57g which is 30% of my calories on a 1600 calorie diet.
Most days, these are the healthy foods I eat that make up my main sources of fat:
3oz Salmon =11g fat
Salad Dressing (olive oil)= 14g
String cheese= 6g
1/4 Avocado = 5g
1 T Chia seeds= 3g