Tips from Dr. Gerfin

1)  Nuts are healthy foods but are very high in calories because their contents are utilized as nourishment for the growing embryo after planting.  70-90% of the calories derived from nuts arise from fats, mostly polyunsaturated.  These are the healthy fats.
    The recommended daily allowance (RDA) is one-half ounce or about 90 calories.
​      One ounce of almonds, hazelnuts (filberts), walnuts, pecans, and cashews each contain about 180 calories.

2)  Several favorite foods and their calorie content are listed below:
          A)  8 oz. yogurt---------------100-200 calories
          B)  1 Bagel-------------------150-300 calories
          C)  1 slice of regular bread-----90 calories
          D)  2 TBSP. peanut butter------220 calories
          E)  5 oz. wine-----------------110 calories
          F)  1 cup rice-----------------250 calories
​          G)  1 cup red raspberries------61 calories