Nutrition Made Easy

Our nutrition experts and registered dietitians translate the latest nutrition research into tips you can use to eat healthier every day.

How to Eat the Right Amounts of Healthy Fats

Find delicious ways to work the right amount of healthy fats into your daily diet. By: Keri Gans, MS, RD, CDN

Walnuts
Photo: Nina Choi

Walnuts

No other nut has as much alpha-linolenic acid, an essential polyunsaturated fat known as Omega-3 fatty acid, than walnuts. Studies have shown that walnuts help protect against heart disease, reduce the risk of stroke, and reduce inflammation. One serving of walnuts equals 1-ounce or about 14 halves and provides 185 calories and 18.5g total fat. Pre-portion a serving into snack-size baggies to avoid consuming too many at a time. Walnuts make a flavorful addition to dishes such as salads, breads, and smoothies and are an easy, on-the-go snack when paired with a piece of fruit. 

Recipe: Beets with Walnuts, Goat Cheese, and Baby Greens

 

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