Aim for at least four almonds a day, up to an ounce or 23 nuts. That serving holds about 163 calories and 14 g fat, so balance the rest of your meals accordingly. Almond flour and milk also count toward your daily quota.
Enjoy almonds whole, sliced, or blended into flour or milk, but keep portions sensible to stay within calorie goals. Starting with four lets your body adapt to extra fiber; adjust upward as needed.
