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!

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

• 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.   

• A major review (1), published just last year, found 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%.

• 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 (2).

• Nuts can be part of a healthy diet for managing weight, as consistent evidence tells us that eating nuts is not linked with weight gain (3).

• Australian Institute of Health and Welfare data (4) shows eating a handful of nuts every day, as part of a balanced diet, is just as important for reducing disease as eating enough vegetables.

• At less than $1 a serve, nuts are a healthy and affordable snack.

• Despite their health benefits, Australians are not eating enough nuts – with just 2% meeting the target of a handful of nuts a day.

Whatever you do to celebrate #NutDay2023, be sure to add a healthy handful of nuts to your day!

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Delicious ways to add nuts to your day:

• Keep a container of nuts in your car, bag or drawer for quick snack
• Blend nuts into smoothies, made of milk, yogurt and fruit
• Add nuts to your morning muesli, yogurt or fruit, or sprinkle over toast toppings
• Include nuts in salads, stir-fries, curries, pastas and risottos
• Make a batch of pancakes, using nut meal or flour, and top with fruit and nuts
• Serve nuts with a weekend fruit and cheese platter
• Coat fish or chicken with blitzed nuts before cooking, for a crunchy crust

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