22 October 2026

There’s more to nuts than you might think. This Nut Day, grab a handful and take a moment to discover the benefits of this mighty wholefood.

Nuts are one of nature’s nutritional powerhouses. Packed into every handful is protein, fibre, healthy fats and at least 28 essential nutrients and bioactives.

And there are plenty of reasons to enjoy nuts every day.

Eating a handful of nuts a day can lower the risk of cardiovascular disease by 21%, and the risk of premature death by 22% (1). Research also shows regular nut consumption is linked with a 25% lower risk of coronary heart disease and 14% lower risk of total cancer (1,2).

And that’s only part of the story. Nuts also help to keep weight in check. Consistent research, over decades, shows nut consumption does not cause weight gain (3).

Yet just 2% of Australians meet the target of 30g of nuts a day (4).

This Nut Day, rethink nuts.

Rethink the assumptions. Explore the evidence. Discover more reasons to enjoy (or recommend, if you’re a health professional!) a handful of nuts a day.

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Aim for 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.

Easy ways to include nuts:

Whether they’re enjoyed as a snack or added to breakfast, yoghurt, salads, stir-fries or baking, nuts are a simple, tasty and versatile way to add nutrition to everyday meals.

• 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.