The nut secret: 14 easy, delicious ways to eat more of these life-changing superfoods

A handful of nuts a day can help manage obesity and reduce your risk of cardiovascular disease, type 2 diabetes and some kinds of cancer. Yet most of us don’t get enough. Here’s a no-fuss guide to getting your 30g a day

How often do you eat nuts? The planetary health diet, introduced in 2019 and updated last month, recommends that everyone eat a portion every day (unless you have an allergy). Alongside eating more fruit, vegetables, whole grains and legumes, and fewer animal products and sugary foods, this could help prevent 40,000 early deaths a day across the world, as well as slash food-related greenhouse gas emissions.

Yet according to Prof Sarah Berry, the chief scientist at Zoe, many don’t eat any nuts at all. In the UK, the average consumption is 6g a day. Romanian researchers found higher levels of nut consumption in Canada, some African countries and some regions of Europe and the Middle East, and lower levels in South America. But overall, they said: “Consumers may not have a comprehensive understanding of the multiple benefits that nuts might bring.”