Now there is new research from Purdue University published in month’s Journal of Nutrition that suggests eating a handful of nuts—almonds in particular-- each day may actually help fight obesity. Richard Mattes, who led the study, offered a possible explanation for this. “(The) women studied found their daily almond snack to be very filling, and so they naturally compensated in their caloric intake at other times of the day.” In other words, the almonds satisfied their hunger and they were less likely to consume extra calories. This is reason enough to make nuts a part of your diet plan. Instead of choosing high fat or sugary snacks, try a handful of nuts. Keep them in your desk or car, preportioned so you don’t overdo the servings. Nuts are a fairly concentrated source of calories, so stick to a small handful or about a 1/4 cup.

Nuts are a great snack on their own, but they are even better in recipes. For example, buy pecan encrusted salmon at your local grocery store, sprinkle walnuts in your salad, make green beans almondine or a try a peanut-based Thai sauce over grilled chicken. Add a handful of nuts to your cereal or yogurt. Make your own trail mix. The possibilities are endless.

Here is a list of our favorite nuts and their nutritional value.