As we all know, swapping out chips for a handful of fruit and nut mix is a wise idea. But, with all things relating to diet and maintaining a healthy lifestyle, moderation is key. So before you polish off jumbo bag of macadamia nuts (just us, then?!) it may not be the best idea.

So, how much is too much?

“The general rule of thumb for portion size is a small handful. For specifics, that’s about a third of a cup, about 30 grams.” That’s about 10 almonds, if measurements aren’t your forte.

Are there any hidden secrets we should watch out for?

Dried fruit is something to be a bit wary of. “The nature of dried fruit is that they are dehydrated, so the fluid is removed. We have to be mindful of the portions as it is a very concentrated source of sugar.” (Ed note: this is why they are delicious.)

But don’t worry – it’s not time to say your goodbyes to dried apricots just yet.

“People just don’t eat enough fruit. So really the main message is ‘just get it in’. It’s such a good choice, especially when we are talking about snacks. It’s a better choice than chips, or chocolate or pretzels or popcorn.”

Just make sure to opt for dried fruit without added sugar and nuts without added salt or spices.

Hold on. Aren’t fats bad for us?

Apparently not. Monounsaturated fats are “heart healthy” fats. “The evidence does show that they are cardio protective, so they reduce the incidence of heart disease and diabetes.

So, what do you get out of different nuts and fruit?

Pistachios

High in polyunsaturated fats and potassium, which can help reduce blood pressure. Pistachios are a good choice because they are cumbersome to eat, meaning you eat more slowly and deliberately.

Sultanas 

Sultanas contain potassium and vitamin B6. They are not as high in fibre as other dried fruits so getting a variety of different fruits is a good road to a balanced diet.

Almonds

These are a fabulous source of vitamin E, which can assist the immune system, skin and eyes. Almonds can also reduce cholesterol and risk of heart disease.

Macadamia

Full of “heart healthy” monounsaturated fats, and magnesium, which can assist in relaxation and restore healthy bowel movements.

Pistachios

High in polyunsaturated fats and potassium, which can help reduce blood pressure. Pistachios are a good choice because they are cumbersome to eat, meaning you eat more slowly and deliberately.

Walnuts

These are great source of fibre and polyunsaturated fats. Studies have also found walnuts can reduce brain ageing and protect against neurodegenerative diseases.

Pineapple

Dried pineapple is a good source of vitamin C for the immune system and fibre for the digestive system. Opt for dried pineapple without the added sugar.

Source: http://www.bodyandsoul.com.au/