Don't go nuts for nuts. Although many variations of nuts are rich in good fats -- monounsaturated fats - and protein, they can still pack on the pounds when consumed in excess. It's important to observe proper portion control. Unfortunately, it's easy to overindulge on these high-fat treats. A reasonable serving size of peanuts adds up to the amount handed out in single packets by flight attendants. That's not a whole lot, especially when you're faced with a large tin or canister of them. And those calories add up - about 180 for a small handful. You can have about 20 plain roasted almonds for the same amount of calories.
A serving of walnuts - about 1/4 cup - offers the same calorie count. Also, avoid nuts that are laced with sugar or salt. These additives detract from the nutritional value. Sugar and other coatings add calories and fat, and too much sodium can lead to high blood pressure. Stick to nuts that are in their natural form. If you need some flavor, then try the low-sodium varieties or add your own spicy seasonings, like chili powder. One way to reduce calories is to slow down when you're eating nuts. Nuts in the shell make this easy because you have to work for the goodies inside by cracking shells open. You'll get satisfied faster when you eat more slowly, so give a shell and try some!