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August Fitness Tips

  • Published
  • By Michelle Walker
  • 169th Operations Group

Best nuts for a snack
All nuts are about equal in terms of calories per ounce, and in moderation, are all healthy additions to any diet. Their mix of omega-3 fatty acids, protein and fiber will help you feel full and suppress your appetite. 

The lowest-calorie nuts at 160 per ounce are almonds (20 nuts; 6 grams protein, 14 grams fat); cashews (16 to 18 nuts; 5 grams protein, 13 grams fat); and pistachios (49 nuts; 6 grams protein, 13 grams fat).

Avoid nuts packaged or roasted in oil. Instead, eat them raw or natural when possible. Roasted nuts may have been heated or hydrogenated in omega-6 unhealthy fats, or too high of temperatures that can destroy their nutrients.

Managing your weight
To lose one pound, a person must burn 3,500 calories more than what is consumed (500 calories per day over the course of a week). For example, reducing calories by 300 per day and increasing daily activity to burn off an additional 200 calories should result in a weight loss of one pound per week. You can safely loose half a pound to two pounds in a week.