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Healthy Handful Daily



Our healthy handful logo has been designed to help remind people of the benefits of regular nut consumption. Just 30g of nuts a day, which is around a handful, can help you meet your daily nutrient needs1 and maintain your health2-8. In fact, science shows eating a handful of nuts five or more times a week can lower your risk of heart disease by 30-50%2-6, reduce your risk of type 2 diabetes by around 25%7 and assist in managing your weight2-5,8, Recently a daily 30g handful has also been found to improve longevity9. But despite the benefits, just 2% of Australians eat a handful of nuts a day10. For those wanting to lower cholesterol research shows around 67g of nuts are needed each day or two handfuls11.

So it’s time to go a little nutty!
– Sprinkle some nuts on your morning muesli
– They add great crunch to a salad or sandwich
– Keep some nuts in the office drawer for the perfect snack to combat 3.30-itis
– Use them when cooking. From stir-fries to pasta, nuts add an extra boost of nutrients to your evening meal as well as increase the enjoyment with extra taste and crunchy texture. For more ideas

Need more ideas for when and how to eat a handful of nuts? Check out our 23 tips and nut eating occasions list here and our infographic here.


What does 30g of nuts equal?

  • 20 almonds
  • 10 Brazil nuts
  • 15 cashews
  • 4 chestnuts
  • 20 hazelnuts
  • 15 macadamias
  • 15 pecans
  • 2 tb pine nuts
  • 30 pistachio kernels out of shell
  • 9 walnuts
  • a small handful of mixed nuts


1. Tey SL et al. Nuts improve diet quality compared to other energy-dense snacks while maintaining body weight. J Nutr Metab. 2011;2011:357350. doi: 10.1155/2011/357350.

2. Fraser GE et al. A possible protective effect of nut consumption on risk of coronary heart disease. The Adventist Health Study. Arch Intern Med 1992; 152(7):1416-24.

3. Hu FB et al. Frequent nut consumption and risk of coronary heart disease in women: prospective cohort study. BMJ 1998;317(7169):1341-5.

4. Albert CM et al. Nut consumption and decreased risk of sudden cardiac death in the Physicians’ Health Study. Arch Intern Med 2002;162(12):1382-7.

5. Ellsworth JL et al. Frequent nut intake and risk of death from coronary heart disease and all causes in postmenopausal women: the Iowa Women’s Health Study. Nutr Metab Cardiovasc Dis. 2001;11(6):372-7.

6. Li TY et al. Regular consumption of nuts is associated with a lower risk of cardiovascular disease in women with type 2 diabetes. J Nutr. 2009;139(7):1333-8.

7. Jiang R et al. Nut and peanut butter consumption and risk of type 2 diabetes in women.
JAMA 2002;288(20):2554-60.

8. Flores-Mateo G et al. Nut intake and adiposity: meta-analysis of clinical trials. Am J Clin Nutr. 2013 Jun;97(6):1346-55.

9. Bao Y et al. Association of nut consumption with total and cause-specific mortality. N Engl J Med 2013; 369:2001-11

10. The 2012 Nut Report – The Big Fat Myth the role of nuts in weight management

11. Sabaté J, Oda K, Ros E. Nut consumption and blood lipid levels: a pooled analysis of 25 intervention trials. Arch Intern Med. 2010 May 10;170(9):821-7.