Hot Links

Heart Foundation and Nuts Position Paper

If people are interested in reducing their meat intake, would nuts and seeds be a good alternative source of nutrition?

In general, nuts are nutritious being a good source of energy, plant protein, unsaturated fatty acids (monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA)) and dietary fibre. Seeds have a similar nutrient profile to nuts and tend to be higher in PUFA, protein and dietary fibre.

While nuts and seeds maybe good to eat, the last Adult Nutritional Survey of New Zealanders 2008/2009 found the intake of nuts and seeds was quite low averaging 4.5g/day. Barriers to eating included affordability, dental issues and concerns around perceived weight gain.

In its recently  published Position Paper on Nuts, the NZ Heart Foundation addresses these things and can help you find out:

  • What defines a nut or seed?
  • How much should you be eating each week?
  • What is the mechanism in nuts and seeds that confer health benefits?
  • What effect does their consumption have on heart health and body weight and blood pressure?
  • What is the best way to eat nuts?
  • What about sustainability? Is it true that nuts take a lot of water to grow?
  • Are nuts and seeds a healthy snack even when they are processed or are there thing’s that we still have to be careful about?

This paper is free to download providing charts so you can compare nut and seed varieties.

If you have any questions or wish to know more about the suitability of nuts and seeds within your own diet right now then contact me today

Also in Hot Links View all »

Would you like to subscribe to our fantastic FREE monthly newsletter?

Each month we'll keep you up-to-date with the latest nutritional articles and healthy recipes from You are free to opt out at any time, but we think you'll enjoy what we've got in-store for you.

Plus as a bonus offer — subscribe today and receive FREE weight loss tips for two weeks! Learn how a number of foods, many one would consider 'healthy', may in fact be slowing your progress.


Yes please, it sounds great! (and it's FREE after all).



No thanks, I'm not interested (or I'm already a subscriber and really enjoying these fantastic newsletters!).