Nuts and seeds are calorie-dense foods, so it's important to practice portion control. Aim for a small handful (about 1 ounce or 28 grams) as a serving size, which typically provides around 160-200 calories.
Opt for unsalted nuts and seeds to avoid excess sodium intake, which can contribute to water retention and bloating. Additionally, unsalted varieties allow you to control your sodium intake more effectively.
Combine nuts and seeds with fruits or vegetables for a balanced snack or meal. For example, top a bowl of Greek yogurt with mixed berries and a sprinkle of almonds or add chopped nuts to a salad for extra crunch and flavor.
Incorporate nuts or seeds into smoothies for added protein, healthy fats, and fiber. Nut butters (such as almond butter or peanut butter) can also be blended into smoothies for creaminess and flavor.
Use nuts and seeds as ingredients in recipes such as homemade granola, energy bars, or trail mix. You can also use ground nuts or seeds as a substitute for flour in baking recipes to add nutritional value and texture.
Prepare your own nut and seed mixes or purchase pre-packaged options for convenient and nutritious snacking. Look for mixes that contain a variety of nuts and seeds for a diverse range of nutrients.
Opt for nutrient-dense nuts and seeds such as almonds, walnuts, pistachios, chia seeds, flaxseeds, and pumpkin seeds. These varieties provide a good balance of protein, healthy fats, vitamins, minerals, and antioxidants.
While nuts and seeds offer numerous health benefits, they should be consumed as part of a balanced diet that includes a variety of nutrient-rich foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats.