Whether you eat them as healthy snacks or add them to a main course, nuts can provide crunch, texture, and flavor to your usual food choices. Nuts fall under the Daily Food Guide Pyramid section of meat, poultry, fish, dry beans, and eggs. A person should aim to include 2-3 servings in a daily diet.
Nuts are nutrient-rich sources of energy which containing protein, carbohydrate, and fat.
Although nuts tend to be high in fat, nuts and seeds contain predominantly monounsaturated and polyunsaturated fats. A much better choice than the saturated fats found in many foods in the same food group, and processed snack foods. In addition, snacking on foods with protein and fat are a good selection, as the two macronutrients satiate the body longer than simple sugar foods. The fats and oils from nuts contain vitamin E, a powerful antioxidant. Nuts such as pistachios and almonds are also good sources of micronutrients, including calcium, phosphorus, magnesium, copper, zinc, and selenium.