Today's Kitchen Tip: Try nuts and seeds for healthier snack choices

The new year is upon us and many of us make resolutions to lose weight.  Better Homes and Gardens has a few charts with calorie counts to help you make better choices.  I will take a few of the ones I think are most helpful and use them for my daily kitchen tips.

The first one is for nuts and seeds.  Recently my nutritionist told me that a good option for a snack is protein-rich nuts, so that will be the first option I'll give.

 I also like nut butters.  You can buy nut butters in your grocery store, but watch out for their sugar content.  Some stores such as Sprouts, make homemade nut butters with only one ingredient...nuts.  They may be a healthier choice.

Here's the first list:

Nuts and Seeds

Item	Amount	Calories
Almonds -	12	84
Cashews -	9	83
Flax seeds -	2 Tbsp.	95
Peanut butter -	1 Tbsp.	95
Peanuts dry roasted	20	80
Peanuts oil roasted	20	85
Pecans -	15	80
Poppy seeds -	1 Tbsp.	50
Pumpkin seeds -	2 Tbsp.	95
Sunflower seeds -	1 Tbsp.	50