Nuts are a powerhouse of health, flavour and value. Could there be a better way to mark Nut Day, on 22 October, than with a healthy handful (that’s 30g) of nuts? We don’t think so!

Aim for at least a handful of nuts, every day. What does this look like? Around 30g of nuts, or 1/4 cup of nuts, or 2 tablespoons of nut butter. For a mix of nutrients (and flavours!), opt for different types of nuts or mixed nuts.

Why a handful of nuts a day? Here are just SOME of the reasons:

• Great value – A handful of mixed nuts costs ~$1, placing them on par with other healthy snacks, like apples and bananas (1).
• Nutrition powerhouse – Nuts may be tiny, but they’re full of goodness, with more than 28 different nutrients! They’re packed with plant protein, dietary fibre, heart-healthy fats, vitamins, minerals, and antioxidants.
• Satisfying – Nuts reduce feelings of hunger, helping to keep weight in check. The largest-ever review on nuts and weight showed eating more nuts, over a longer period of time, was linked with lower body weight (2).
• Heart healthy – Eating a handful of nuts a day can reduce the risk of cardiovascular disease by 21%, and the risk of dying from it by 22% (3).
• Tasty and versatile – Nuts are good as a snack, but they’re also a useful ingredient in cooking, making every day dishes, both savoury and sweet, even better.

Shareable Nut Day graphics:

Carousel (x5) Nut Day graphics – Cost-saving tips:

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Carousel (x5) Nut Day graphics – Recipe book:

Did you know? At least $980 million could be saved in health care expenditure each year, if every Australian were to eat a 30g handful of nuts daily (4).

Easy ways to include nuts:

Breakfast: Top breakfast cereal with a handful of nuts; make ‘nutty’ muesli; add nuts to a morning smoothie or yoghurt.

Lunch and dinner: Add nuts to salads; use them in frittatas; as a crumb for schnitzel or crispy fish; or add pesto to pasta.

Snacks: A handful of nuts is the easiest nut snack! Other ideas are protein bliss balls; crushed nuts on yoghurt and berries; and nut butter with veggie sticks or sliced apple.

In cooking: Swap regular flour for nut meal in baking; or blend nuts into smoothies or homemade dips for an extra nutrient boost.

Did you know? Australians aren’t eating enough nuts to reap the health benefits – with just 2% meeting the target of 30g of nuts a day (5).