Nutrition

Although many weight-conscious Americans try to avoid eating nuts because of their high fat content, they can provide a decent amount of protein and offer satisfaction when a sweet craving attacks. Also, the fats found in most nuts and seeds are predominantly the "good kind," meaning they provide a great source of mono-and polyunsaturated fats, which help the immune system and aid in joint function. Among these benefits, nuts also supply fiber, and can help you stay on a low-carb diet.

Here are some nut and seed culprits to be aware of when shopping for these savory little morsels:

* Avoid nuts and seeds that are coated, roasted, salted or glazed, as this will increase the number of calories, sugars, fats and carbs they contain. This especially means anything with a sweet coating, such as chocolate, carob, sugar or honey. Also, nuts and seeds that are combined with dried fruits can up the calorie count as well.

* Use flavored nuts or seeds sparingly. Add them only by the pinch or spoonful to your meals.

* Usually, a handful of most nuts equals about an ounce.

* Dry-roasted or raw nuts or seeds are always the healthiest choices overall.

* If you purchase nuts in bulk, keep some in a jar for immediate use and freeze the rest. They can go rancid when stored at room temperature for long periods.

FLEX FORUMS: Discuss your diet with fellow bodybuilders.

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