Q: How many nuts can i eat a day ?They contain healthy fat but i dont wanna eat too much.I use merely butter made on nuts.How much should i eat?I mean in each meal so as not to get too much fat.

A: It's really impossible to give an exact answer without knowing what the rest of your diet looks like. The rule of thumb is to have about 30% of your daily calories come from fats (healthy fats, of course!), so if you are already eating a lot of foods that contain fats (like oils and salad dressings, mayonaise, eggs, full-fat dairy) then there isn't much room left for nuts or nut butter without taking some other fatty food out. On the other hand if your diet is quite lean, then 1-2 ounces of nuts or 2-3 tablespoons of nut butter might be OK daily.

Just remember that if your weight is stable now and you want to keep it that way that you can't just add lots of nut foods into it without starting to put on some weight. In this case you'd want to cut down on some other carb-rich or fat-rich food as you add more nuts to your diet.

When you buy nuts make sure they are either raw or dry-roasted and not oil-roasted. When you buy nut butter (I recommend almond butter, but peanut butter is OK too) make sure the only ingredients in it are nuts and maybe salt. Most peanut butter you see in stores has a ton of unhealthy preservatives and some sugar added in! Instead you should look for 'Natural Peanut Butter' -- again look at the ingredient label to make sure it only has peanuts and salt.