Nuts have an overarching reputation to be high in fat and high in calories. So how do they have such as positive health status?
What's a healthy serving of pecans?
A “serving” of pecan nuts will contain about 200 calories and 20g of fat. If you’re not familiar at all with nutritional math, here’s an easy equation: each gram of fat contains 9 calories. So, with a quick calculation, you can find that a serving of pecans contains about 180 calories of fat. A general “serving size” is about 15-20 pecan halves, or rather, a small handful. If you are using pecan butter, this would be about 2 tablespoons.
How much should you eat?
The American Heart Association recommends incorporating about four servings of unsalted nuts into your diet per week. The key here, unsalted and dry-roasted. Nuts that are salted or that have been cooked in oil have added nutrients that take down the nutrition grade of the pecan; this means more calories and those undesirable “bad” fats that lead to elevated lipid levels and weight gain.
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Since pecans are relatively high in calories and fat for their serving size, it’s good practice to eat them in moderation. To avoid unwanted weight gain, a serving of nuts should be used as a substitute for other high fat foods in the diet at the time.
Spice up the way you eat pecans
Incorporating pecans into your daily diet is probably easier than you would expect; and no, you don’t have to sit there staring at a bowl of pecans for the third day in a row. Pecans are one of the most versatile nuts used for cooking, baking, garnishing, and simple snacking. Here are some tips and tricks for adding pecans into your diet, while also making strides toward a healthier you:
- Make morning protein bars with pecans for on-the-go breakfasts, in lieu of a Pop-Tart
- Substitute chopped pecans on top of your salad instead of bacon bits and croutons
- Mix in pecans to your favorite casserole dishes for added texture and flavor
- Jazz up roasted vegetables by adding in candied pecans
- Spread pecan butter on an apple as a crunchy, fulfilling snack Visit the recipe section on our website for more easy ideas on how to incorporate pecans into your meals and snacks.