How Much Makhana To Eat

Ways Makhana can be Consumed

Fox nuts or makhana are loved by people of all age groups and in various countries. The primary reason of high consumption being that not only are these seeds good for health, but also nutritious. To top it, these nuts can be consumed in various ways:

 As a breakfast cereal with milk

 As a noon time, evening time or mid night snack (roasted, fried, baked, plain)

 As main course curries

 As form of bread (chapati, paratha, etc.)

 As a sweet dish or dessert

Calories Intake Recommendation for Adults

The health departments of different countries list down the number of calories an adult can take during a day. The count of calories can vary depending on the sex of the person (male or female), age of the person, type of activity or life style (active, medium, sedentary), height and weight of the person etc. 
The calorie intake estimate can range
between 1600-2400 calories per day for women and around 2000-3000 calories per day for men. 

Below is the total calorie intake table for children, men and women of different age groups:

Age Group	Male	Female
2 – 5 years	1000 -1600	1000- 1600
6 – 8 years	1400 – 2000	1200 – 1800
9 – 12 years	1600 – 2400	1400 – 2200
13 – 18 years	2000 – 3200	1600 – 2400
19 – 25 years	2600- 3000	2000 – 2400
26 – 35 years	2400 – 3000	1800 – 2200
36 – 40 years	2400 – 2800	1800 – 2200
41- 50 years	2200- 2800	1800 – 2200
51- 60 years	2200- 2600	1600 -2200
61- 70 years	2000- 2600	1600 – 2000
71 and above	2000 – 2400	1600 – 2000

A well balanced and healthy, whole diet must include a mix of fruits, vegetables, cereals or grains, dairy products, protein foods for maximum benefits. Nuts also form a very important part of the daily diet as they provide a lot of nutrients and vitamins. Every individual should therefore make sure that they are having recommended quantities and a mix of all food groups.

Shift Towards Eating Nuts

With ever growing awareness on the importance of holistic health, the entire world is now moving to eating more of proteins and less of carbohydrates. Nuts and seeds are a very important source of plant-based proteins. 
In different countries, the average intake of total protein foods is on the rise, and also the intake of the healthy nuts and seeds is increasing. Health department driven by state government are recommending nuts as an important source of proteins and also ensuring well being. This trend has particularly grown in the western world in the last few years and have now become a part of the daily diets of the urban population. Makhana therefore has gained so much limelight. Countries including the UK, the USA, New Zealand, China, Russia, Spain etc. are all increasingly demanding fox nut in different packaging and flavors. 
Looking at the increasing export numbers, it is estimated that makhana
production will cross USD 50 million plus by 2025. 

Calories Content & Count of Makhana

The health departments of different countries list down the number of calories an adult can take during a day. The count of calories can vary depending on the sex of the person (male or female), age of the person, type of activity or life style (active, medium, sedentary), height and weight of the person etc.

The calorie intake estimate can range between 1600-2400 calories per day for women and around 2000-3000 calories per day for men.

Below is the calorie count and nutrition content of Makhana per 100 gms.

Quantity	100 grams
Calories	347 cal
Protein	9.7 g
Fats	0.1 g
Carbohydrates	76.9 g
Fiber	14.5 g

Depending on a person’s sex, age, weight, height, life style habits, one can always look into the daily calorie intake advised by the health department of a particular country, then figure out how much nuts or seeds can be taken in a day, and depending on that prepare a diet chart for the day. The diet chart should be well planned and describe combinations of meals to be had at different times during the day. It is important to have right quantity of makhana so as to not exceed the daily consumption prescribed limit. It is also important to consult a dietician or a nutritionist who can recommend you a planned whole diet to include the right amount of makhana seeds.

Eating Makhana at Night

Fox nut seeds or makhana are a boon for midnight munchers. They provide the requisite fiber content and protein with minimum carbohydrates. Also, since these nutritious seeds are free from gluten so they can be consumed by people who follow a gluten free diet. Makhana seeds also help in weight management therefore it is fine to consume them at night also as compared to other fried, refined food and snacks available in the market. 

Makhana Expiry

Usually makhana nuts have a shelf life of one year. However different makhana manufacturers may recommend between 6 months to one year depending on when the makhana seed were produced and finally when they hit the retail market. It is important for all individuals to note the shelf life of makhana clearly written on both wholesale as well as retail packs.  The fox nut packaging labels also specify the storage conditions of makhana which should be followed to prevent them from going bad before the mentioned shelf life.