BY JENNY STAMOS KOVACS & NEVA COCHRAN, RD

It’s time to put those shot glasses to use for something healthy. “Nuts contain good-for-you fats, but they’re high in calories, making them one of the easiest foods to overeat,” says Jim White, a registered dietitian, spokesperson for the American Dietetic Association (ADA) and owner of Jim White Fitness Studios in Virginia.

SHORT-TERM BENEFITS OF ALMONDS

An ounce of almonds has six grams of protein and three grams of fiber, both of which promote satiety, so you feel full longer and end up eating fewer calories. The fiber in almonds may reduce the digestion and absorption of fat, so you really don’t get as many calories as you would from other fat sources. Almonds are an excellent source of magnesium and manganese, which play a role in metabolizing carbohydrates to provide energy for the body.

LONG-TERM BENEFITS OF ALMONDS

Two-thirds of the fat found in almonds is monounsaturated, a type of fat that helps lower LDL, or “bad,” cholesterol and promote heart health. A one-ounce serving also boasts 35 percent of your recommended daily intake of vitamin E, another heart-healthy nutrient. Almonds are a source of antioxidants, which, along with vitamin E and fiber, may help prevent colon cancer.

ALMOND INTAKE

White suggests measuring out 100-calorie portions (about 14 almonds) in Ziploc bags and limiting yourself to one bag at a time. Or, keep a shot glass on hand and fill it with almonds or walnuts when you’re ready for a snack—it’s an easy way to eyeball one serving of nuts.

Maximum Fitness has 26 ways to help you get a better body and achieve a healthier lifestyle—it’s as easy as A, B, C. Get these strategies in the July/August issue—on newsstands June 23, 2009.