Nuts, Seeds & Beans

Plant-based foods can play an important role in a varied everyday diet. Nuts, seeds and beans are particularly useful because they can contribute protein, fiber and other nutrients.

They are also easy to combine with foods you may already eat.

Beans are more versatile than they seem

Beans, chickpeas and lentils can be used in soups, curries, salads, stews and simple bowls.

They can also be added to meals that already contain rice, vegetables or grains.

Nuts make an easy snack

A small handful of nuts can be an easy snack between meals or an addition to breakfast.

Almonds, walnuts, peanuts, pistachios and other nuts can all bring different flavors and textures.

Seeds can disappear into everyday meals

Seeds can be sprinkled over yogurt, oats, salads or other meals.

Chia seeds, pumpkin seeds, sunflower seeds and sesame seeds are examples of foods that can add variety to meals.

Try combining them with other foods

Nuts, seeds and beans do not need to be eaten alone. They can become part of larger balanced meals.

• Beans with rice and vegetables
• Chickpeas in a salad
• Nuts with fruit
• Seeds added to yogurt
• Lentils in soup

Watch portions with calorie-dense foods

Nuts and seeds are nutritious but relatively energy-dense. A small portion can be enough.

The goal is not to avoid them, but to enjoy them in amounts that fit comfortably into your overall eating pattern.

Make plant foods part of the routine

The easiest healthy habits are often the ones that fit naturally into food you already prepare.

Add beans to soup. Sprinkle seeds over breakfast. Keep nuts available for a snack.