Go Ahead ... Go Nuts!

Nuts tend to be higher in fat and calories than other items in the meat and beans food group, but they have a place in a low-fat diet since they contain mostly unsaturated fat.

Nuts are also cholesterol-free and are good sources of protein, phosphorus, zinc and magnesium, plus vitamin E and selenium. They contain phytonutrients such as omega-3 fatty acids, which have many other health benefits.

A small handful of nuts adds variety to meals and snacks. For example, toss chopped nuts into a vegetarian stir-fry, casserole, salad or pasta dish. Or sprinkle some on cereal or yogurt.

However you enjoy nuts, eat them in moderation.