Get answers to your nutrition and healthy eating questions. Visit www.eatrightontario.ca or call us toll-free at 1-877-510-510-2.
Get answers to your nutrition & healthy eating questions.
Call us toll-free† at 1-877-510-510-2 to speak directly with a Registered Dietitian.
Research shows that eating nuts and seeds has many health benefits. Nuts can help keep your heart healthy and your blood pressure low. They may protect you against some cancers and improve your bowel health. Read on to learn more about using nuts.
For more on the health benefits of nuts read Choose Nuts and Seeds More Often.
Try to buy nuts from a busy store. That way the stock is often refilled and the nuts don’t go bad. Most nuts should not be stored in bulk bins for more than 1 month because they can go bad quickly. If you can, buy nuts that are still in their shells because they will last longer.
Choose nuts that look fresh. Avoid those that are shriveled, moldy, bruised or give off a bad smell. Nuts that give off an unpleasant odour may be rancid (rotten).
Choose plain unsalted nuts most often. You’ll get the great flavour of nuts without added sugar or sodium.
The best way to store nuts is in an airtight container in a cool dry place, like the refrigerator. If storing at room temperature, store away from direct heat or light.
You can also freeze nuts. When freezing, use an airtight container or heavy duty freezer bag. If nuts develop an off flavour, bad smell or grow mold, throw them out.
Up to 9 months
Up to 12 months
Nuts come in a variety of forms. You can find them whole, chopped, flaked, dry roasted, oil roasted, salted, spiced, sugared, ground into flour, pastes and butters, and even made into milk. As a result, there are many ways to add them to your meals. Here are some suggestions to help you enjoy the great taste of nuts and seeds more often.
*Remember, that while nuts are nutritious they do have a lot of fat and calories. Some varieties will also have added sugar and salt. Choose most often plain unsalted nuts. A Canada’s Food Guide serving of nuts is 60 mL (1/4 cup). This is about the amount that can fit into the palm of your hand.
Tropical Walnut Smoothie, Heart and Stroke Foundation
Pumpkin Seed and Walnut Porridge, Heart and Stroke Foundation
Carrot and Apple Salad
Oriental-Style Chicken, Veggie and Cashew Salad
Chicken in Mexican Mole
Italian Vegetable Bake with Lentils and Pine Nuts, Heart and Stroke Foundation
Broccoli Cashew Stir-fry, Heart and Stroke Foundation
Halibut with Cilantro Pesto, Heart and Stroke Foundation
Oatmeal Blueberry Walnut Muffins, Heart and Stroke Foundation
Fibre-Power Biscotti, Dietitians of Canada
Your challenge – choose nuts and seeds more often!
Introduction to protein
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Dietitians of Canada acknowledges the financial support of EatRight Ontario by the Ontario government. The views expressed do not necessarily reflect those of the Province.