Nuts and seeds are a valuable plant-based addition to your meals on your Roczen programme, providing both delicious flavour and vital nutrients. Nuts consist of foods such as almonds, walnuts, peanuts and hazelnuts. Seeds are foods such as sunflower seeds, linseed, chia, flax and pumpkin seeds.

These tiny yet powerful foods contain a surprising abundance of healthy fats, such as omega-3 fatty acids, fibre, protein, vitamins, and minerals, making them an ideal choice for a healthy lifestyle. 

The fibre content of nuts and seeds aisd in a feeling of fullness, therefore, a small handful before a meal can help reduce the likelihood of overeating or snacking on unhealthy options later on. If you are going to be travelling, they also make a great Roczen friendly food to keep in a sealed pot in your bag - just in case you need some sustenance at short notice. 

It is important to keep in mind that nuts and seeds can also be densely packed with calories, so it's important to limit your intake to a small handful per serving to support weight loss goals.

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Ways to incorporate nuts and seeds

• Buy unbranded raw or dry-roasted, without added sugar or salt
• As toppings on a bowl of greek yogurt and blueberries
• Thrown over salads or roasted vegetables
• Roasted with a dash of salt
• In a pot in your bag - ready for when you get caught short
• Buy them in bulk to keep costs down
• Grow sunflowers…and then harvest the seeds!

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Check out the table below for a list of common nuts and seeds and their corresponding nutritional content: 

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Reference: 

Ros, E. and Hu, F.B., 2013. Nuts and seeds in health and disease prevention. [ebook] Academic Press. Available at: eBook ISBN: 9780123756893.