The new nutrition mantra celebrates mono and poly unsaturated tats and insists nuts, once shunned for being high in fat and calories, actually help people lose weight. Peanuts One portion (a handful, about 28 kernels) Calories: 160 approx Fat: 15 gm Protein: 5am High in folate, peanuts protect against memory loss and lower bad cholesterol and raise good cholesterol levels in the blood. Its high anti- oxidant content slows ageing. Walnuts One portion (a handful, about 15 halves) Calories: 190 approx Fat: 19 gm Protein: 5am Contain alpha linoleic acid ‘that makes them the most heart-healthy. Though high in calories, as effective as olive oil in lowering inflam- mation of the blood vessels. —_— \ \ [ | Almonds One portion (a handful, about 25 pieces) Calories: 150 approx igh in calcium Vitamin E and heart-healthy flavonoids that prevent inflammation. Contains less fat than other nuts, best had with skin.