Nuts and seeds may be small, but they can bring a useful combination of nutrients to the table.
What can nuts and seeds provide?
Different nuts and seeds contain varying amounts of protein, fiber, unsaturated fats, vitamins and minerals.
Almonds, peanuts, walnuts, pistachios, pumpkin seeds, sunflower seeds and chia seeds are just a few possibilities.
Easy ways to use them
- Add nuts to plain yogurt.
- Sprinkle seeds over oatmeal.
- Add chopped nuts to a salad.
- Keep a small portion available as a snack.
- Add seeds to homemade meals or smoothies.
Nuts and seeds are nutrient-dense foods, so a small serving can go a long way.
What about peanut butter?
Peanut butter can be a convenient food to include in meals or snacks. When possible, compare labels and choose products that fit your dietary preferences, particularly if you want to limit added sugars or excess sodium.
Pair them with other foods
Nuts and seeds don't need to carry the whole meal. Pair them with yogurt and fruit, oatmeal, vegetables, whole grains or other protein-rich foods.
Allergies matter
Nuts and seeds can cause serious allergic reactions in some people. Avoid foods you are allergic to and seek professional guidance if you are unsure about food allergies.
A little can add a lot of variety.
Nuts and seeds can make everyday meals and snacks more satisfying while adding useful nutrients.