Nuts are a fantastic snack choice as they are densely packed with nutrients, for example:
- Almonds: protein, calcium and vitamin E
- Brazil nuts: fibre and selenium
- Cashews: iron
- Macadamias: monounsaturated fats, thiamin and manganese
- Pine nuts: vitamin E
- Pistachios: protein, potassium
- Walnuts: alpha linoleic acid
While nuts are often given a bad rap due to their high calorie and fat content, a small handful of nuts (30–50g) each day is not associated with a weight gain. In fact, the healthy fats in nuts can help to control appetite, especially if eaten as a substitute for foods such as muffins, biscuits and chocolate.
Daily serving size
- 20 almonds
- 15 cashews
- 20 hazelnuts
- 15 macadamias
- 15 pecans
- 2 tablespoons of pine nuts
- 30 pistachio kernels
- 9 walnut kernels
