During winter, many of us love snacking on a mix of nuts and dried fruits. Almonds, walnuts, pistachios, dates, figs, and apricots are often the stars of the season. But do we really know their nutritional benefits and how much we should eat?

With help from Dr. Claudia Delpiano and Dr. Federica Grandi from Policlinico San Pietro, we've gathered everything you need to know about these tasty snacks.

Why Nuts Are Packed with Goodness

Nuts come in many varieties, such as walnuts, hazelnuts, pistachios, cashews, pine nuts, and Brazil nuts. Although they differ in shape and flavor, they all share one thing in common — they are high in calories. On average, 100 grams of nuts contain about 600 calories.

Dr. Grandi explains that nuts are energy-dense foods loaded with fiber, folic acid, and antioxidants like vitamin E and plant sterols. These antioxidants help fight free radicals, which are responsible for cell aging. Nuts also contain high-quality lipids, especially omega-3 fatty acids, which are often called "good lipids" because they support heart health.

How Much Nuts Should We Eat?

We know nuts are healthy, but how much should we eat to enjoy the benefits without overloading on calories? Dr. Grandi suggests that according to the "Healthy and Balanced Nutrition Guidelines," we should eat nuts 2 to 3 times a week, with a serving size of 20-30 grams each time.

To give you an idea, 20-30 grams is roughly equivalent to 10 almonds or 4 walnuts. Nuts make a great snack, especially when we don't have time for a proper lunch. They're also a fantastic option for athletes and kids, replacing processed snacks with a more nutritious choice.

Choose Unsalted and Sugar-Free Options

Dr. Delpiano reminds us that when choosing nuts, it's best to go for unsalted and sugar-free varieties. While some may prefer nuts with coatings or flavored options, these often contain unnecessary additives. If we want to enjoy nut spreads, the label should only list nuts as the ingredient, with no added sugar or oils.

Watch Out for Portion Control

Even though nuts are packed with good nutrients, we shouldn't go overboard. Nuts are not magic pills, and adding too many to an unbalanced diet can lead to excess calorie and lipids intake. One common mistake is sprinkling a large amount of nuts into salads or dishes right before eating.

Delicious Recipe: Chocolate-Coated Dried Fruits

If we're looking for a fun and healthy way to enjoy dried fruits, try making chocolate-coated dried fruits at home. It's a treat that both kids and adults will love! Here's how:

1. Choose a mix of your favorite dried fruits, making sure they have no added sugar or salt.

2. Melt 100 grams of dark chocolate (with at least 75% cocoa content) in a pan.

3. Once the chocolate is fully melted and smooth, dip the whole or chopped dried fruits into the mixture.

4. Stir until all the fruits are evenly coated with chocolate.

5. Use two teaspoons to scoop small portions and place them into paper cups.

6. Let them cool completely before storing in an airtight glass jar.

Why Dried Fruits Are Nutritious but High in Sugar

Dried fruits like apricots, dates, figs, plums, and apples are popular choices during the colder months. However, they're not the same as fresh fruits. Drying removes most of the water, making dried fruits more concentrated in sugar and calories.

Dr. Grandi points out that while dried fruits retain minerals like potassium, magnesium, and phosphorus, they lose water-soluble vitamins, especially vitamin C, during the drying process. As a result, 100 grams of dried fruits can contain around 300 calories, making them a high-energy snack.

How Much Dried Fruit Should We Eat?

Dried fruits may be a tasty alternative to candy, but we need to eat them in moderation. Due to their high sugar content (50% of which is fructose), experts recommend eating dried fruits 2-3 times a week, with a serving size of 30-40 grams.

How to Choose the Best Dried Fruits

When selecting dried fruits, we should look for those without added sugar, syrups, or caramel. Pay attention to the ingredient list, especially for products aimed at children. It's best to choose natural products that are free from sulfites or preservatives.

Be Cautious with Candied Fruits

Candied fruits are different from dried fruits. The process of candying removes water and replaces it with sugar, often resulting in sugar content exceeding 70%. Unfortunately, this process strips the fruit of most of its nutritional benefits. So, while they may be a tempting treat, it's best to enjoy candied fruits only occasionally and in small amounts.

Balance Is Key

Lykkers, while nuts and dried fruits are packed with nutrients, moderation is essential. Stick to recommended portions, choose natural and unprocessed varieties, and avoid sugary or salty options. Do you prefer plain nuts or like to get creative with your snacks? Share your favorite combinations with us!