As I was cracking open, sucking the salt off of and munching on sunflower seeds and feeling my lips swell from the salt to the point where lip augmentation is no longer necessary (thus, saving thousands of dollars and needless pain), I thought, “Are you nuts? Nuts and seeds are high in calories and fat. Stop!”
This morning I did a little research, and here’s what I found that definitely alleviated my Fountain of Guilt from running over. (see Fountain of Guilt below)

Yes, nuts and seeds are high in calories and fat – BUT … they are nutritious and are a good source of non-animal protein, fiber, B vitamins, selenium, zinc and Vitamin E. They may reduce the risk of cancer, and they have anti-aging properties! They are infinitely better for you than highly processed, empty calorie snacks!
The fat in nuts is pretty high (50%), but it’s mostly monounsaturated fat – the good kind – that helps increase HDL levels in the blood. Most nuts and seeds are naturally low in saturated and trans fatty acids – the two types of fats that are dangerous to the heart and arteries.
Nuts eaten in small amounts, might help to control your appetite (woo hoo). The fat and protein combo satiates for a longer period of time than carbohydrate snacks. The stomach empties more slowly and the fiber content gives you a sense of fullness.
You may want to consider including nuts and seeds as part of your daily fat requirement, rather than the usual vegetable oils, margarines or animal fats like butter.
Now, don’t go completely nuts! Remember, one tablespoon of nuts equals one fat serving.
The Do’s and Don’ts of NUTS!
* DO sprinkle a tablespoon of nuts or seeds on your salad.
* DO add a tablespoon of nuts or seeds to your sandwich. Nice ‘n crunchy.
* DON’T eat nuts or seeds that are roasted in oil! It’s double trouble!
* DON’T buy nuts or seeds that look old or have mold on them. (Did I really have to tell you that?)
* DO eat your nuts and seeds in a reasonably short amount of time, one-month tops, lest they get rancid.
* DO try walnut or pumpkin oil for a variety of taste. Use them sparingly and do not heat them (lest oxidation will occur).
Today’s Sausage LINK: Not all nuts are created calorically equal. Fabulous chart!
faToid: Who knew! Cashews are actually related to poison ivy! The inside of their shell contains a poisonous resin related to the poison ivy family, known as cashew balm which must be carefully removed before the nut can be consumed.