Nuts and Seeds
Like most plant foods, nuts and seeds are a good source of antioxidants and contain a wide variety of vitamins and minerals. They are high in healthy fats, low in unhealthy fats, and are a good source of fibre and protein – all of this means that they help to keep us fuller for longer!
Nuts and seeds fall into the “lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans” food group. Each day, children up to 8 years old should be having 1 ½ serves, and older children and adolescents should be having 2 ½ serves of this food group. About 30g of nuts and seeds makes up one serve.
What does this look like?
- 20 almonds
- 20 hazelnuts
- 15 macadamias
- 15 cashews
- 15 pecans
- 10 Brazil nuts
- 2 tbsp pine nuts
- 2 tbsp nut spread (e.g. peanut butter) or seed spread (e.g. tahini)
- 3-4 tbsp chia, pumpkin, sesame and sunflower seeds
Ways to incorporate nuts and seeds into your child’s diet
- Add nut butter or chia seeds to a smoothie
- Sprinkle various nuts and seeds onto breakfast cereals, or mix some nut butter into porridge
- Mix various nuts and seeds with dried fruit to make a trail mix
- Serve fruit or vegetables such as bananas, apples or celery with nut butter
- Add cashews or sesame seeds to a stir fry
For a small portion of the population, nut allergies are a very serious issue. Nut allergies in childhood are often carried through to adulthood. If you or your child have a nut allergy, it is important to avoid them completely. For more information, visit our food allergies and intolerances webpage.