About Nuts & Seeds

Nuts and seeds are rich sources of heart-healthy fats, protein, vitamins, and minerals. They can help lower LDL cholesterol.

How to Add Nuts & Seeds To Your Diet

  • Adding nuts & seeds to your diet can be quick and simple!
  • Take them to go as a snack
  • Top your salads or oatmeal with nuts
  • Pair 2 tsp of any nut butter with fruits, vegetables, or on oat bran bread as a snack

How to Choose What to Eat

  • Choose a variety of nuts and seeds to benefit from the range of nutrients they provide
  • Choose “all natural” or ” just the nuts” versions of nut butters
  • Choose plain, unsalted nuts more often
  • Choose coated or flavoured nuts less often
  • If choosing Brazil nuts, limit to 2-4 nuts/day among a mix of other nuts as they are very high in selenium

How to Flavour Your Nuts & Seeds

  • You can tailor your nuts & seeds to your taste buds
  • Flavour your own nuts & seeds with cumin, garlic, or chili powder
  • Try different nuts & seeds: buy small amounts from bulk food stores

Nuts & Seeds Portfolio Diet Points

  • Aim for 5 servings of nuts & seeds each day (45 grams per day, or about a 1/3 cup)

For example, 1 serving of nuts & seeds may be:

  • 9 almonds, peanuts, and other small nuts (9g)
  • 5 walnut halves (9g)
  • 2 tsp nut or seed butter
  • 1 tbsp seeds (sunflower, chia, pumpkin, hemp, etc.)
  • 1 tbsp of ground flax seed

Recipe Ideas and Allergy Tips

For recipe ideas that include nuts and seeds, click here.
See the Peanut or Tree Nut Allergy Tip Sheet for more information if you are allergic to nuts and/or tree nuts.

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