Smart Healthy Snacking with Nuts and Seeds

Snacking can be part of a healthy routine when you choose wisely. Nuts and seeds are convenient, satisfying and packed with nutrients that support your heart, brain and energy levels.

What makes them so nutritious

• Healthy fats that support heart health.
• Protein and fiber that keep you full between meals.
• Vitamins and minerals such as vitamin E, magnesium and zinc.

Choose a good mix

Almonds, walnuts, cashews, hazelnuts and pistachios each offer something different. Pumpkin, sunflower, chia and flax seeds add extra variety and nutrients.

Pick plain or lightly roasted nuts without added sugar or lots of salt.

Watch your portions

Nuts are nutrient-dense, so a small handful is usually enough. Portion them into small containers rather than eating straight from a large bag.

Easy ways to enjoy them

Sprinkle seeds over yogurt or oatmeal, add walnuts to salads, pair almonds with fresh fruit or blend nut butter into smoothies.