Nuts do not have to live alone in a small box labeled “healthy snack.” If you already eat rice, stir-fries, toast, or soup, a little nut or seed can simply be a topping for texture and aroma. It is not a daily task to complete. It is one option for giving familiar food a change.
Put it into a meal you already have
- Rice or a stir-fry: add a little almond, peanut, walnut, or sesame after cooking for a crisp finish.
- Toast or a sandwich: use a small amount of nut butter, sesame paste, or crushed nuts to vary a familiar texture.
- Soup or salad: keep a small handful for the end instead of letting it soften in the bowl.
A handful does not need to become a rule
MyPlate lists nuts, seeds, and nut or seed butters as familiar choices in the Protein Foods Group. They can rotate in, or stay out; fish, eggs, beans, soy foods, and other foods are also everyday options. What helps most is finding a combination you enjoy, can buy, and would be willing to make again.
Put safety and personal needs first
People allergic to tree nuts, peanuts, sesame, or soy should not treat this article as a substitute for an individual allergy plan. If you need to limit certain foods, or chewing and swallowing are difficult, choose a finely ground, softer, or completely nut-free texture that suits you instead.
Where would you rather add a little crunch: rice, toast, or soup?
Source
USDA MyPlate: nuts, seeds, and protein-food choices
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