Trying to eat well often comes down to the choices we make between meals, and that is where confusion tends to creep in. Some foods have a spotless health halo because they offer valuable nutrients, yet they are so easy to snack on that portions can quickly get away from us. The result is that what felt like a smart bite can turn into far more energy than we meant to eat.
Nuts are one of the best examples of this nutritionist-approved trap. Nutritionist and dietitian Ro Huntriss has pointed out that nuts are packed with heart-friendly fats, along with protein, fiber, vitamins, and minerals. They can also help support steadier blood sugar and keep you feeling full, which is exactly why so many people reach for them when they want a “good” snack. The catch is that their benefits sit right alongside a surprisingly high calorie load.
To see how quickly it adds up, consider common servings that look completely normal in a bowl. Around 65 to 70 grams of cashews can contain about 565 calories, walnuts can reach roughly 730 calories, and almonds can come in around 626 calories. None of this means nuts are “bad” or should be avoided, because they are still nutrient-dense and linked to plenty of positives in a balanced diet. But if weight loss is the goal, or if you are simply trying to keep your daily intake in check, it helps to remember that a little goes a long way.
The easiest fix is portion awareness, not restriction. Huntriss recommends a moderate amount, with a small handful, about 30 grams, typically delivering the health perks without quietly doubling your snack calories. Pre-portioning into a small container can help, especially on busy days when it is tempting to graze. It is also smart to avoid eating straight from the bag, since it makes mindless refills almost automatic.
Nut butters deserve the same respect because they are just as easy to overdo. They can be a convenient way to add protein and healthy fats, but a generous spoonful can turn into several without you noticing. Measuring a serving once or twice, then learning what that portion looks like, can help you enjoy them without the calorie surprise.
Do you treat nuts as an everyday snack, and have you ever been shocked by how quickly a “healthy” portion adds up? Share your thoughts in the comments.
