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Nuts about nuts

Nuts are the perfect grab-and-go snack but adding nuts to your diet can be beneficial. Research suggests that incorporating nuts in your diet can help regulate your weight, protect against diabetes and help your heart.

Nuts are high in healthy fats that can lower bad cholesterol levels and increase good cholesterol. They are rich in vitamins and minerals and contain lots of dietary fiber, making you feel full for longer. Nuts are also a good source of protein – making them a great alternative to animal protein if you are following a more plant-based diet.

Types of nuts:

  • Peanuts
  • Almonds
  • Pistachios
  • Cashews
  • Walnuts
  • Pecan nuts
  • Macadamia nuts
  • Brazil nuts
  • Hazelnuts
  • Chestnuts
  • Pine nuts

You can incorporate nuts into your diet by:

  • Eating them as a snack
  • Adding them to your home-made trail mix
  • Sprinkle on a salad to add texture
  • Using peanut butter or nut butter*
  • Using chopped-up nuts as part of the seasoning/ ‘breading’ of your favourite chicken or fish dishes
  • Drinking nut milk

If you are using nuts as a salad sprinkle or creating your own trail mix, remember to include some healthy seeds in the mix: pumpkin, flax, sesame, poppy, sunflower, and chia seeds all have nutrient profiles similar to nuts.

*When buying peanut butter or nut butter, please read the labels carefully. Manufacturers often add extra salt, oils, and sugars to help improve the texture and taste.

Serving Size

Nuts are high in calories and it is therefore important to watch your portion size. The American Heart Association recommends 4 servings of unsalted nuts per week. A serving is about 30 grams, this loosely translates to:

  • 30 Almonds
  • 10 Brazil Nuts
  • 15 Cashews
  • 20 Hazelnuts
  • 15 Macadamias
  • 15 Pecan Nuts
  • 2 Tablespoons of Pine Nuts
  • 30 Pistachios
  • 10 Whole Walnuts
  • A small handful of peanuts or mixed nuts
  • One or two tablespoons of peanut butter or nut butter


  1. Medical News Today, 2018, What are the most healthful nuts you can eat? Available at: https://www.medicalnewstoday.com/articles/323042 (Accessed 22 July 2022)
  2. Better Health Channel, Nuts and Seeds. Available at: https://www.betterhealth.vic.gov.au/health/healthyliving/nuts-and-seeds (Accessed 22 July 2022)
  3. Mayo Clinic, 2019, Nuts and your heart: Eating nuts for your heart health. Available at: https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nutsfgyf /art-20046635 (Accessed 22 July 2022)