Nuts

Written By Henry Barnard

I’ve recently changed my strategy with nuts.

Research consistently shows that eating nuts in prudent quantities can be very good for your health and may even help stabilize body weight. Nuts provide protein, healthy fats, fiber, and a wide range of vitamins and minerals.

My previous approach was to eat a small quantity of walnuts each day. Walnuts are especially notable because they are one of the best nut sources of plant-based omega-3 fat. If you eat only one type of nut, walnuts are certainly an excellent choice.

But then I began comparing the nutritional profiles of walnuts with almonds, pecans, and Brazil nuts. What I discovered was that each of these nuts provides nutrients that walnuts do not supply as abundantly.

Compared with walnuts, almonds are especially high in riboflavin (B2), niacin (B3), vitamin E, phosphorus, and fiber, while being comparatively lower in fat. Pecans provide useful amounts of thiamine (B1), manganese, and zinc. Brazil nuts are the clear all-stars when it comes to selenium—just one Brazil nut can provide approximately a full day's requirement, although the exact amount can vary considerably.

So I decided to divide my daily nut allocation among four different types rather than eating only one. The goal is to create a broader and more well-rounded nutritional profile while still keeping the total calories under control.

My daily nut quotient now includes:

  • 6 almonds

  • 5 walnut halves

  • 3 pecan halves

  • 1 Brazil nut

Together, they come to approximately 171 calories—about the same number of calories I was previously consuming with walnuts alone.

By diversifying my nuts, I believe I am getting a much broader range of nutrients while preserving the benefits of a modest daily serving.

Henry Barnard

I’m a certified nutrition coach through Precision Nutrition, but my education began long before my certification.

In the mid-1990s, I was significantly overweight. During my lunch breaks, I would visit a local bookstore and spend my time browsing nutrition and diet books, searching for an approach that would finally help me lose the weight. That search became a lifelong passion. More than 30 years later, I still study nutrition every day, and my interest has only grown stronger over the last decade.

My coaching philosophy is built on a few simple principles.

No diet pills. I believe lasting weight loss comes from changing habits, not relying on quick fixes.

Gradually increase dietary fiber. Fiber is one of the most powerful tools for managing hunger because it promotes fullness while supporting gut health. As people naturally feel more satisfied, eating well becomes easier.

Eat more whole foods and fewer processed foods. Whole foods retain the fiber and nutrients that help support health and satiety. Building meals around minimally processed foods makes it easier to create eating habits that last.

Use intermittent fasting when appropriate. For many people, intermittent fasting can be an effective strategy to help reduce body fat, improve appetite control, and simplify eating patterns. It isn't the right approach for everyone, but when it fits a person's lifestyle, it can be a valuable tool.

Evaluate level of exercise and quality of sleep.  Simply because these factors have a major impact on any concerted effort to lose weight.  

Focus on 1% improvements. I don't ask clients to transform their lives overnight. Instead, we identify small, realistic changes they can consistently maintain. Those small improvements compound over time.

I tell clients not to judge success after a week or two. Real, sustainable change takes time. As healthy habits accumulate, the results begin to build on one another. Three months of consistent effort can produce remarkable progress—not just on the scale, but in energy, confidence, and overall health.

My goal isn't to put clients on another diet. It's to help them build a way of eating they can enjoy and maintain for the rest of their lives.

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