200 series; Nuts about nuts

200 Series Nuts

While we don't advocate calorie counting with a Low Carbohydrate Healthy Fat (LCHF) lifestyle, it’s important to understand that some foods have significantly more calories than others. This understanding will help you make more informed and mindful decisions about what to eat and help you practice portion control.

Being able to read nutrition information panels is very different to knowing what calories actuallylook like. The 200 series will compare a range of LCHF food and snack ideas based on 200 calorie portion sizes and is designed to educate and inspire you on your LCHF journey to better health and weight management.

Nuts about nuts?

Nuts are nature’s way of showing us that good things come in small packages. Best consumed in their raw and natural state, nuts are packed with healthy fat, protein, vitamins and minerals. They’re also very moreish so it’s important to practice portion control when eating them as a snack.

The following table compares common types of nuts based on 200 calorie portion sizes:


* Note: Peanuts are a bit of a misnomer because they are in fact legumes. Like beans and peas, peanuts grow underground, whereas nuts grow on trees.

Enjoying nuts as part of a healthy, balanced diet

  • Purchase raw, unsalted nuts and activate, dry roast or pan fry them at home; many store bought nuts are coated in polyunsaturated oils and should be avoided.
  • Purchase pistachio nuts in their shells; cracking the shell 48 times takes much longer than throwing a handful of nuts in your mouth at once.
  • Dress up your breakfast, salad or roasted vegetables with a sprinkling of chopped nuts for texture and a healthy dose of natural saturated fat.
  • Add nuts to stir-fries, eg. cashew chicken.
  • Make a fresh pesto eg. basil, pine nut and parmesan pesto.

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