Nuts

As the role of antioxidants and healthy fats has been better understood, the role of nuts in our diet has been singled out for special attention.
 
Are nuts good for me?

Like all plant foods nuts are a good source of antioxidants and a range of vitamins and minerals. They also have high levels of the healthy fats (mono and polyunsaturated fats) and low levels of the un-healthy fats (saturated fats).
 
Nuts are also a good source of fibre and low in GI which means they will help keep you fuller for longer.
 
Nuts also have around 10 to 20% protein, a similar amount found in eggs. So nuts can be a good source of protein for vegetarians and are in the same food group as meat and eggs in the Australian Guide to Healthy Eating.
 
Raw and unsalted nuts are the best choices. Roasted and salted nuts are very high in added unhealthy fats and salt which are bad for your health.
 
How many nuts should I eat?
 
Because nuts are naturally high in fat, they will add to your energy intake. So for good health you should eat nuts in moderation. This means about one serve of nuts per day as part of a healthy diet.
 
A serve of nuts is about 1/3 of a cup or 30g, which is equal to:
·        20 almonds
·        10 Brazil nuts
·        15 cashews
·        4 chestnuts
·        20 hazelnuts
·        15 macadamias
·        15 pecans
·        2 tablespoons pine nuts
·        60 pistachios in shells for 30g of kernels
·        10 whole walnuts or 20 walnut halves
·        A small handful of mixed nuts
 
Tips for including more nuts in your day:
·        Sprinkle chopped nuts into your stir fry
·        Sprinkle chopped nuts into your cereal
·        Enjoy a slice of fruit bread with a thin spread of peanut butter as a snack or for breakfast
·        Have a mix of raw nuts as a snack instead of other unhealthy options like chips or chocolates
·        Add some nuts to a salad
 
Special groups
Some children have allergies to nuts such as peanuts, almonds, Brazil and hazelnuts. These reactions are severe and often last through to adulthood. If you or your child has a nut allergy, nuts should be avoided.

An Accredited Practising Dietitian can provide you with more advice and suggestions on how to include nuts as part of a healthy diet.