found that despite a fist equating to around 250 mL (i.e., a cup), portions estimated using a fist significantly underestimated the actual portion of a food. If they are interpreted incorrectly, nut consumption and nutrient intakes could be under- or over-estimated.Īlthough hands in various forms (e.g., fist, palm, finger width, handful) have been recommended as tools for the lay public to estimate food portions, there are surprisingly few studies which have examined this objectively. For this form of dietary assessment to be meaningful, participants need to have some understanding of what these serving sizes constitute. These dietary assessment tools use standardised serving sizes, which can specify an amount such as 1 ounce, or use more subjective portions such as a ‘medium’ serve. Portion size estimates are also important when interpreting data from semi-quantitative food frequency questionnaires (FFQs), which are used to assess the dietary intakes of large groups. Although this is a simple and practical guide, it is unclear what this equates to in reality, and whether it is a useful guide to help individuals achieve the recommendation of 30 g of nuts per day. In order to provide a practical guide for quantifying the recommended 30 g portion, it is widely proposed that this is equivalent to one handful of nuts. For example, the eating and activity guidelines for New Zealand (NZ) adults recommend eating a variety of nuts, and replacing less healthy snack foods with 30 g of nuts per day. To this end, many guidelines recommend the daily consumption of 30 g (or 1 ounce = 28.4 g) of nuts as part of a cardioprotective diet. To obtain health benefits, nuts must be consumed regularly and in sufficient amounts. A meta-analysis reported the relative risk reduction per 28 g/day increase in nut intake was 21% for cardiovascular disease and 22% for all-cause mortality. Regular nut consumption is associated with a reduction in chronic disease, in particular cardiovascular disease. It appears a ‘handful’ can be used as a practical tool to guide recommended nut intakes, and increases the amount selected compared to instructions to take a ‘30 g serving’. Eighty-three percent of portions chosen were at least 80% of the recommended 30 g intake when participants were asked to take a ‘handful’, compared to 63% for the ‘30 g serving’. The ‘large handful’ was approximately double the ‘handful’ (61.3 g), whereas the ‘small handful’ was about half (16.7 g). Combining all nut types, the median ‘handful’ was 36.3 g, compared to 28.7 g for the estimated ‘30 g serving’ and 24.8 for the ‘usual serving’. Each participant was randomised to a sequence where they received three of six different nut types (from almonds, cashews, hazelnuts, macadamias, peanuts, and walnuts) and were instructed to take a: ‘usual serving’, ‘handful’, ‘small handful’, ‘large handful’, and ‘30 g serving’ of each. This study quantified the grams of nuts represented by different portion size measures, including a ‘handful’ and ‘30 g serving’ among 120 participants. Research is lacking on how this translates into actual gram amounts. A ‘handful’ is commonly used to guide consumers. So it is easy to count that handful of cashew nuts (35 g) has about 15.3 g of fat.Dietary guidelines recommend consuming 30 g of nuts per day to reduce the risk of chronic disease. In the same way as for protein we can calculate that handful of cashew nuts (35 g) has about 10.6 g of carbs. When you multiplay this value with weight of handful of cashew nuts (35 g) you can see that you will get about 6.4 g of protein.Ĭashew nuts have 30.19 g carbohydrates per 100g.
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