15 to 25 grams of nuts and seeds per day
Small but mighty, nuts and seeds deliver a boost of beneficial nutrients with every bite. Eating nuts and seeds is one of our 5 tips for less stress and more vitality. Start working your way to better health. Unsalted nuts and seeds are great healthy snacks. Almonds, walnuts, peanuts, pistachios, roasted pumpkin seeds, cashews, hazelnuts and other nuts and seeds contain many beneficial nutrients and are more likely to make you feel full. For example, peanuts and pecans are high in B vitamins; almonds are rich in calcium and vitamin E; Walnuts are high in folate, vitamin E, and alpha-linoleic acid (ALA, an omega-3 fatty acid). And all nuts have magnesium.
Be careful with portion size
Nuts are high in calories, so keep portion sizes small. A quarter cup or a small handful, for example. Eating more nuts per day adds extra calories — perhaps too many — which can take the place of other healthy foods and add weight. At the end of 2019, the Superior Health Council published practical dietary recommendations for adults in Belgium. The council recommends eating 15 to 25 grams of nuts and seeds per day (a small handful). Also, stay away from nuts with salt, added sugar or chocolate.
Beware of allergies and intolerances
Nuts can cause severe reactions in people who are allergic. If you are cooking for someone with a food allergy, always consult first if in doubt.
From stir-fry to pesto
No matter how you enjoy it, you'll get extra flavor and texture in meals and the added benefits of better nutrition. Sprinkle a few on salads, sauces, vegetables, or whole grains like brown rice or quinoa. Make a pesto with pistachios or add nuts or seeds to hot cereal or yogurt. Place nuts and seeds in a stir-fry. Or add some nut flour to baking recipes.
Some additional ideas:
- Have a small handful along with an apple or other fruit for an easy afternoon snack!
- By reducing the amount of rice or other grains and replacing them with a larger amount of nuts, you should be able to keep the rest of your recipe the same.
- Nuts make a delicious topping for fried fish, especially salmon. Add nuts to your side dishes. Think combinations like brown rice and chopped pecans, green beans and almonds, pistachios with peas and carrots. Nuts are so versatile; you can get creative with it!
- Nuts are great in soups.
- Or Use cashew butter instead of cream in soups like pumpkin or carrot. Stir them into stews and curries!