How many nuts per day?

How many nuts per day?

How many times have we wondered “How many nuts should be eaten per day?”

We at Nuturally have the answer!

The recommended daily amount is 5-7 pieces, which corresponds to 30 g, to have a healthy and balanced lifestyle.

This is supported by the FDA (Food and Drug Administration), which states that consuming a maximum of 30g of nuts per day, when included in a diet low in saturated fats and cholesterol, helps protect cardiovascular health and reduces cholesterol levels. They are also a source of magnesium and potassium, which are useful in reducing fatigue and tiredness, as well as manganese, copper and selenium.

How many walnuts should you eat if you don’t have a scale at hand?

In those cases, the palm of the hand becomes the “scale”, mostly when you are not at home and when you don’t want to exceed the calories need. In fact, by combining two thumbs together you will have the ideal portion of nuts.

The classic “handful of almonds” corresponds to a portion ranging from 18 and 30 almonds.

According to the British Nutrition Foundation's “Find Your Balance” guide, using your hands to easily assess the portions of food to be consumed is an intuitive and, literally, 'at your fingertips' way to have a long and healthy life. But the hand is not the only unit of measurement identified by the BNF which, in fact, also recommends using the fist and thumb.

Of course, it is good to bear in mind that each person has their own specific nutritional needs depending on their constitution, age, gender, level of physical activity, etc. and, for this reason, the portions of food vary according to individual needs. In fact, the study reveals that the hand method is proportionally applicable because a larger person, with larger hands, will automatically consume larger portions than smaller people, with smaller hands.

We at Nuturally (the online shop with more than 120 types of nuts and dried fruit) give you the chance to buy online different types of nuts: Organic Italian Walnuts in Shell, Italian Walnuts, Shelled Walnuts, Organic Shelled Walnuts, Italian Shelled Sorrento Walnuts, Macadamia Nuts, Organic Macadamia Nuts, Pecan Halves, Organic Pecan Halves, Brazil Nuts, Organic Brazil Nuts. Here is a simple table to find out how many pieces correspond to 30g of nuts:

NUTS NUTURALLY HOW MANY PIECES in 30g
ORGANIC ITALIAN WALNUTS IN SHELL 5-7 pc.
ITALIAN WALNUTS 5-7 pc.
SHELLED WALNUTS 10-15 pc.
ORGANIC SHELLED WALNUTS 10-15 pc.
ITALIAN SHELLED SORRENTO WALNUTS 10-15 pc.
MACADAMIA NUTS 10-15 pc.
ORGANIC MACADAMIA NUTS 10-15 pc.
PECAN HALVES 15-17 pc.
ORGANIC PECAN HALVES 15-17 pc.
BRAZIL NUTS 8-9 pc.
ORGANIC BRAZIL NUTS 8-9 pc.

Sources:

https://www.nejm.org/doi/pdf/10.1056/NEJMoa1307352

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/

Microsoft Word - Linee Guida Sana Alimentazione 2018 -Nov-2019_B4.docx (crea.gov.it)

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