Eating nuts around breakfast time may help curb your appetite later in the day.


And, nuts are loaded with all kinds of good stuff: protein, fibre, antioxidants, unsaturated fat, magnesium, and potassium.


“Nuts are nutrition super stars,” says Kim Arrey, a dietitian and nutrition coach at PsySante Holistic Health Clinic in Montreal. “They are nutrient dense, and better yet, they contain many of the nutrients that most Canadians are having a hard time getting enough of in their diets.”


While nuts are certainly high in fat (and should be eaten in small amounts), they supply heart-healthy monounsaturated and polyunsaturated fats as well as cholesterol-lowering plant sterols. They are great sources of antioxidants, with walnuts getting the highest grade.

A Harvard Medical School newsletter reports that eating nuts at least twice a week helps people avoid weight gain. For instance, walnuts eaten at breakfast gave people a feeling of fullness that kept them from over-eating at lunch.