Nuts and seeds

Nuts:

Nuts are high in fibre, rich in a wide range of vitamins and minerals and a good source of protein.

Nuts can be a good alternative to snacks high in saturated fat. They are a good source of monounsaturated fat, which can help reduce the amount of cholesterol in our blood. They also contain other unsaturated fats called 'essential fatty acids', which the body needs for good health.

However, nuts are also high in fat, so it's a good idea not to eat too many of them. And try to avoid salted nuts because they are very high in salt.


Seeds:

There are many different types of seeds such as:

• sunflower
• pumpkin
• sesame
• poppy
• flax
  

Seeds contain protein, fibre and vitamins and minerals. They also add extra texture and flavour to various dishes and can be used to coat breads.

They make a healthy snack and you could try adding them to salads, casseroles and breakfast cereals.

You can eat them raw, or try dry frying or dry roasting them in a frying pan or in a roasting tin without any oil.