Mixed Nuts

One of the most evidence-based snacks for cardiovascular and blood sugar health. But portion control is essential.

Ingredients

• 1 oz raw mixed nuts (about 18–22 nuts depending on size): almonds, walnuts, cashews, Brazil nuts, macadamia
• Pinch of sea salt if nuts are unsalted

Directions

1. Measure 1 oz on a food scale or use a small container (about the size of your palm cupped).
2. Do NOT eat from a large bag — portion first, always.
3. Eat slowly and mindfully.

Notes

Walnuts and almonds have the most research behind them for blood sugar and cardiovascular benefits. Brazil nuts: just 2 provide your entire daily selenium requirement. Portion control is critical — nuts are extremely calorie-dense and easy to overeat. Pre-portion into small containers for snacking.

Nutrition

Calories: 170 | Protein: 5g | Carbs: 6g | Fat: 15g | Fiber: 2g