Four almonds daily are a solid baseline yet you can adjust upward thoughtfully. Portion awareness maximizes benefit within a balanced pattern.
Most adults can aim for up to one ounce or about 23 almonds providing roughly 163 calories and 14 grams of fat. Adjust other foods accordingly. Almond flour and milk count toward intake.
Use them whole sliced in salads milled as flour or as milk while keeping portions aligned with goals.
Starting with four lets digestion adapt to added fiber before increasing if desired.
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