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

Learn more:


  1. Balakrishna, R., et al. Consumption of nuts and seeds and health outcomes including cardiovascular, diabetes and metabolic disease, cancer, and mortality: An umbrella review. Advances in Nutrition, 2022. nmac077,
  2. KPMG, as commissioned by Nuts for Life. The health and economic impact of increased nut consumption in Australia: The evidence base to support elevating daily nut consumption among Australians. July 2023.
  3. Nishi, S.K., et al., Are fatty nuts a weighty concern? A systematic review and meta-analysis and dose–response meta-regression of prospective cohorts and randomized controlled trials. Obesity Reviews, 2021. p. e13330.
  4. Australian Institute of Health and Welfare 2021. Australian Burden of Disease Study 2018: Interactive data on risk factor burden. Canberra: AIHW. Available at:
  5. Nikodijevic, C.J., et al., Nut consumption in a representative survey of Australians: a secondary analysis of the 2011-2012 National Nutrition and Physical Activity Survey. Public Health Nutr, 2020: p. 1-11.

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