nuts seeds almonds peanuts sesame high protein plant based vegan
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A ‘serve’ of nuts is 30grams, which is about 20 almonds or cashews, 10 walnuts or 30 pistachios. Adults need about 2.5 - 3 serves from this ‘meat and alternatives’ food group each day...

If that all comes from nuts on some days, that’s ok! Nuts help you feel fuller for longer, with some research suggesting they may make you feel less hungry in the coming hours and days. So, they’re a good choice if you’re trying to reduce energy intake.


There is no limit to the number of nuts you should eat in one day. However, you don't want to be eating so many nuts that you don't have room for other nutritious foods that you need to meet nutrient requirements, such as fruits and vegetables. Nuts make a great high protein snack and are a delicious adding to salads and pastas.


The kilojoule (energy) content

You may have heard that nuts are high in energy (or kilojoules). This is true as they’re high in fat, and fat contains more than double the number of kilojoules per gram of food, compared to carbohydrate and protein. However, there are some very important things to know. 


Fat is just a macronutrient and is not ‘bad’. No foods or nutrients are bad. Nuts contain predominantly mono- and polyunsaturated fatty acids, which have been shown to improve cardiovascular health. Also, because chewed nuts make it to small intestine (where you absorb nutrients) partially broken down, research suggests you don’t absorb 100% of the energy they contain. Your gut health loves the dietary fibre in nuts and seeds!


The dietitians at Eat Sustainably encourage our members to try and put their focus on discovering and enjoying a variety of whole and mostly plant-based foods, rather than counting kilojoule intake. The amount of energy in a food gives no indication of its nutritional quality or deliciousness.


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