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Nuts and health

Nuts are a healthy plant food, packed full of beneficial nutrients for good health - they are high in healthy unsaturated fats, protein and fibre as well as containing a broad range of vitamins, minerals and phytochemicals.

Belinda Neville, Dietitian and Nutrition Program Manager at Nuts for Life answers some of your common questions about nuts.

What are tree nuts?

Tree nuts, as the name suggests grow on trees. They include: almonds, brazil nuts, cashews, chestnuts, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts.

Dairy foods: How much is enough?

Dairy foods including milk, cheese and yogurt are one of the five food groups the Australian Dietary Guidelines recommend we eat every day. The other four food
groups are:

Packing a School Lunchbox

When children eat well they behave better, are able to listen well and concentrate for longer - giving them the best chance at success in life!

Packing a healthy school lunchbox will help children to learn and play well and be happy at school.

 

Check out the factsheet below for some easy steps to planning a healthy lunchbox.

School Lunchbox Ideas

When packing a lunchbox, mix and match a variety of foods from each of the five food groups. 

Check out the fact sheet here to find out what these are and how you can be a lunchbox star!

What's For Lunch?

What's for Lunch?

Packing a healthy lunchbox is about ensuring children have a variety of foods to eat everyday. 

Check out the Fact Sheet below from Healthy Lunchbox Week on what is a halthy school lunch and some great tips!

Simple solutions for using up fruit

Apples

Stewing apples in a little water is a great way of prolonging their life.  Stewed apples can be used as a base for many meals and desserts, or frozen for future use.  

  • Adding them as a topping for your favourite breakfast cereal
  • Serving stewed apples with a dollop of yoghurt or custard for a fresh and healthy dessert
  • Adding them to cakes or muffins for a delicious warm treat
  • Baking them with a crumble topping for a warming winter dessert

 

Healthy Eating Pyramid

The Healthy Eating Pyramid is a simple visual guide to the types and proportion of foods that we should eat every day for good health. 

It contains the five core food groups, plus healthy fats, according to how much they contribute to a balanced diet based on the Australian Dietary Guidelines (2013). 

Australian Dietary Guidelines: Recommended daily intakes

The Australian Dietary Guidelines recommend the number of ‘standard serves’ we should consume from the five core food groups each day, for a nutritious and balanced diet.

Australian Dietary Guidelines: Standard serves

The Australian Dietary Guidelines recommend the number of ‘standard serves’ we should consume from the five core food groups each day, for a nutritious and balanced diet.

The recommended intake amounts differ for each age and gender. Click here to see the recommended intakes.

Nuts in schools

A resource for school teachers, management and canteens.

Download as PDF (280KB)

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