Small but mighty
Walnuts, almonds, cashews, hazelnuts, pistachios, pecans and Brazil nuts are energy-dense, but mostly from unsaturated fats, alongside protein, fibre, vitamin E, magnesium and copper.
Why eat them
People who eat nuts regularly tend to have lower rates of heart disease. Walnuts add the plant omega-3 ALA, and a single Brazil nut can cover a day’s selenium.
How much
Around a handful (about 30 g) a day. Unsalted and unroasted is best — or dry roasted without added oil. Nut butters count too; pick ones made of just nuts.