There are so many good things in nuts and seeds — monounsaturated and polyunsaturated fats, plant-based protein, fiber, vitamins, minerals, and phytonutrients. Please don't let the high fat and calorie content of nuts and seeds scare you away from eating them. In fact, it's quite the opposite...research shows including one serving of nuts per day protects against heart attack, stroke, or death from other cardiovascular causes in people at high risk due to type 2 diabetes or metabolic syndrome. Also, people who frequently consumed both total nuts and walnuts had a lower rate of death from cancer. 

Rather than focusing on one nut or seed, I encourage you to include a variety in your diet.

Ideas for Incorporating Nuts and Seeds into Your Diet

1) Try a new nut or seed toasted, such as pepitas (pumpkin seeds) or hazelnuts to add to salads, oatmeal, pilafs, quinoa, or other ancient grain dishes. 

2) Add nuts and seeds to a morning smoothie. Toss in a spoonful of pumpkin seeds, hemp seeds, and chia seeds to boost protein, fiber, and omega-3 fats.

3)  A DIY trail mix is always better with extra nuts and seeds. Along with your typical mix, add in pumpkin seeds, sunflower seeds, or flaxseeds, chopped almonds, pistachios, walnuts, or pecans. If you buy a prepared trail mix, add extra nuts and seeds to whatever you buy.  

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods

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