What do 15 pecans, 20 hazelnuts and 2 tablespoons of pine nuts have in common? They’re all equivalent to the recommended 30g serve (a handful) of nuts!

And adding just 30g of nuts to your day, every day, might just save your life.

Years of research, involving thousands of people, tells us convincingly that regularly eating nuts lowers the risk of heart disease – Australia’s number one killer. Eating nuts also helps lower the risk of type 2 diabetes, and has a hand in maintaining a healthy body weight.

What exactly does 30g of nuts 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, as the recommended 30g serve fits roughly in a single handful. What’s not to love about adding a healthy handful of nuts (whether that’s 10 walnuts, 30 pistachios, 15 cashews . . .) to your day, every day!


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