This might surprise you, but nuts can be included in a healthful eating plan, if you watch your portion sizes. Nuts are high in fat, but mostly unsaturated fat. And, when consumed in small amounts, can help lower cholesterol.
Nuts are also a good source of fiber, protein, vitamin E, zinc and folate.
So, enjoy nuts in your summer salads, but start with small portions. One tablespoon of most nuts has 80 to 100 calories and 1 to 3 grams of protein. Using chopped nuts makes a small amount go a long way. Incorporating a variety of nuts in your meals will add many different flavors. So, try peanuts in your stir-fry, almonds on your vegetables or pecans on top of fruit salad.