MUFA #2:  Nuts     

Nuts are high in calories so must be eaten in small quantities.  All nuts are good for you and delicious.  My personal favorite for taste was always the cashew.  I am convinced now however that almonds are what I need to include in my diet most often.

If you are having trouble deciding which nuts are right for you check out Nut Nutrition and Beyond.  They compare total fat, saturated fat, monounsaturated fat, polyunsaturated fat, omega-3 fat, protein, carbohydrates, vitamin E, magnesium, calories, and fiber of almond, Brazil, cashew, hazelnut, macadamia, peanut, pecan, pine nut, pistachio and walnut.  They gave each each nut a score based on the above nutrients.  

Almonds - a super, super "good for you" food

The almond is the "King" of the nuts.  Almonds are native to Morocco.  They have been cultivated from ancient times.  The Romans called it the "Greek Nut".  They are one of the most nutritious nuts.  Not only are they low in saturated fat but they contain calcium and magnesium necessary for strong bones.  Almonds are my top choice for that reason alone.  Almonds contain more magnesium than oatmeal or spinach.  They even contain phosphorus for strong bones and teeth.  Almonds are the best whole food source for vitamin A which can help prevent cancer.  Whole foods are foods that are unrefined or unprocessed before eaten.