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How Many Walnuts Can Be Eaten in A Day?

How Many Walnuts Can BEaten in A Day?


Do you know the right amount of walnuts you should eat in a day? According to Malaysia Dietary Guidelines, there are no specific portion sizes and daily intake of nuts. However, it’s still recommended to add nuts and seeds to our weekly diet.


Although nuts can be a good snack option, which consists of high nutritional values, especially saturated fats and monounsaturated fat, which also known as good fats. However, nuts are still high in calories, overeating may cause weight gain.


According to the Australian Dietary Guidelines, one serving of walnuts is about 10 whole walnuts or 20 walnut halves. One serving is approximately 30 grams or one handful.


 How to achieve daily recommended intake:


  1. You can choose nuts as snacks or in main dishes and bakers.
  2. Use nuts to replace meat or poultry, not in addition to these items.
  3. Choose unsweetened and unsalted nut as well as seeds as snacks.


 Although walnuts provide a variety of nutrients to our body, overeating may lead to weight gain and its complications. Moderation is the key! So, consume walnuts in the right way to prevent any possible side effects.


Written By:
Liow Pui Kee
[BCs (Hons) Nutrition with Wellness Student]
[UCSI University]
Reviewed By:
Jasmine Lim
(Love Earth Nutritionist)

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