A Handful of Nuts Daily

Just 30g of nuts a day, which is around a handful, can help you meet your daily nutrient needs and maintain your health. In fact, science shows eating a handful of nuts five or more times a week can lower your risk of heart disease by 30-50%, reduce your risk of type 2 diabetes by around 25% and assist in managing your weight, Recently a daily 30g handful has also been found to improve longevity. But despite the benefits, just 2% of Australians eat a handful of nuts a day. For those wanting to lower cholesterol research shows around 67g of nuts are needed each day or two handfuls.

So how is a 30g of handful nuts like for different kind of nuts:

  • 20 almonds

  • 10 Brazil nuts

  • 15 cashews

  • 4 chestnuts

  • 20 hazelnuts

  • 15 macadamias

  • 15 pecans

  • 2 tb pine nuts

  • 30 pistachio kernels out of shell

  • 10 walnut halves (5 in-shell)

  • a small handful of mixed nuts