We’re all familiar with the five servings of vegetables and two of fruit we should eat each day, but we often forget a serving of nuts. Just 30g of nuts can help lower your risk of heart disease, and type 2 diabetes. It’s also essential for weight management and can even help you live longer!

But with so many nuts out there, what exactly does 30g look like?
• 20 almonds
• 10 Brazil nuts
• 15 cashews
• 4 chestnuts
• 20 hazelnuts
• 15 macadamias
• 15 pecans
• 2 tablespoons of pine nuts
• 30 pistachio kernels
• 10 whole walnuts

… or use your hand to judge! A single handful is usually around 30g.


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