Foods & snacks.

Nuts combine plant protein, fibre and predominantly unsaturated fats. They also supply vitamins and minerals, with a different nutrient profile for each variety. Choosing different types adds variety to the diet.

Nutrients in a small portion

Their high nutrient density comes with high energy density. A small handful, around 30 g, is a commonly used indicative portion. The amount eaten and the preparation method both matter.

Variety and simple choices

Almonds, for example, provide vitamin E, magnesium, fibre and monounsaturated fats. Plain, unsalted options offer the natural flavour without added salt.

Everyday uses

Add nuts to yoghurt, breakfast or salads, or use them in cooking and baking. For packaged foods, the nutrition information and ingredients help compare different options.

EUFIC · Harvard — The Nutrition Source

Fat is part of a balanced diet. It provides energy and helps the body absorb fat-soluble vitamins, including vitamins A, D and E.

Unsaturated fats

These include monounsaturated and polyunsaturated fats, found in foods such as olive oil, nuts, seeds and fish. Omega-3 and omega-6 are types of polyunsaturated fats.

The overall eating pattern matters: replacing some saturated fat with unsaturated fat is a basic principle of a balanced diet. All fats remain energy-dense.

NHS — Fat: the facts

Dried fruit is a convenient way to include fruit in meals. Its portion is smaller than fresh fruit: the NHS uses 30 g of dried fruit as an indicative portion.

Choosing and using dried fruit

Try it with breakfast, yoghurt or in recipes. Comparing ingredient lists helps distinguish different preparations. Because of its sticky texture, dried fruit is best eaten with a meal rather than as frequent between-meal snacks.

NHS — Fruit portions

Fibre is found in plant foods: whole grains, pulses, fruit, vegetables, nuts and seeds. It is part of an eating pattern that supports normal digestion.

A variety of sources

It is preferable to obtain fibre from different foods. Oats at breakfast, pulses with a meal, and fruit or vegetables during the day provide a range of sources.

Nuts can complement this pattern without replacing other food groups. Fibre content varies between products and is shown in the nutrition information.

NHS — Dietary fibre

Nuts combine several groups of nutrients. Their composition varies by type and preparation method.

• Plant protein: complements protein obtained from other foods in the daily diet.
• Unsaturated fats: make up most of the fat in most nuts and include monounsaturated and polyunsaturated fatty acids.
• Fibre: contributes to their nutritional value alongside protein and fats.
• Vitamins and minerals: depending on the variety, nuts provide nutrients including vitamin E, magnesium, phosphorus and zinc.

Variety matters because each type has a different nutrient profile. Nuts are nutrient-dense but also energy-dense, so portion size remains important.

EUFIC — Nuts and seeds

Nuts are available raw or roasted, with or without added salt, and in mixes. Roasting changes flavour and texture, while added ingredients alter the overall composition.

Choose a format to suit its use: whole as a snack, chopped in salads or ground for recipes. Salted and unsalted preparations should be compared as distinct products.