Remain nuts!

SparkPeople, which I mentioned here, e-mails me daily with smart vs. not-so-smart food choices. The one I got today was a great eye opener as I cook with both — almonds vs. walnuts — and much of the time it is easy to swap one out for the other in recipes (if you're trying to be a little more health conscience, that is).

ALMONDS VS. WALNUTS
Nuts have gotten a bad rap as a high calorie, indulgent food that we should decline whenever tempted. True, nuts get more than half of their calories from fat. But the fat in nuts is healthy for you, your heart, and your waistline. But how do different types of nuts compare to each other? Almonds are a healthy source of calcium, and make a great snack alone or in your favorite salad. Walnuts are an excellent source of magnesium and vitamin B6. If you want to get the health benefits of nuts without adding excessive calories to your diet, which of these two should you choose? THE LOW-FAT WINNER: Almonds contain about 182 calories and 19 grams of fat per 1/3-cup, making them a good option when trying to add nuts to your diet. At 261 calories and 26 grams of fat, the same serving of walnuts is a little harder to handle. Of course, moderation is important. About 1 to 1-1/2 ounces of nuts are recommended per day to fall into the healthy category. This is approximately one handful. If you eat much beyond that, you're eating a lot of calories!