Need somewhere to put your nuts?
Nuts contain moderate amounts of protein (9–20%) and with the sole exception of chestnuts, also contain large quantities of fat (49–74% total fat). This fat is mostly monounsaturated or polyunsaturated fat. Nuts are also a good source of dietary fibre and provide a wide range of essential nutrients, including several B group vitamins, vitamin E, minerals such as iron, zinc, potassium and magnesium, antioxidant minerals (selenium, manganese and copper), plus other antioxidants (such as flavonoids and resveratrol).
Are you having trouble stopping at a “handful” of nuts? According to Nutrition Australia, a healthy intake of 30–50 grams of nuts is about one small handful.
30 g of nuts equates to approximately:
- 20 almonds
- 15 cashews
- 20 hazelnuts
- 15 macadamias
- 15 pecans
- 2 teaspoons of pine nuts
- 60 pistachios in shells (30g of kernels)
- 10 whole walnuts or 20 walnut halves
- A small handful of mixed nuts
You can have your very own funky nut tin; perfect for your hand bag, glove box or gym bag, but most importantly for portion control.
Available at reception for just $2.50. Grab a few — go nuts!!
