Various proteins and healthy fats are recommended for an all-around healthy diet. Both nuts and seeds are healthy sources for protein, and monounsaturated and polyunsatuarated fats (termed the “healthy fats”). Eating nuts and seeds can be good for your heart. Here’s why.

Nuts and seeds are made up the above mentioned unsaturated fats, omega-3 fatty acids, fiber, vitamin E, plant sterols, essential amino acids, and other heart healthy substances. Omega-3 fatty acids may reduce inflammation and help lower risk of chronic disease such as heart disease. Fiber makes you feel fuller longer, which helps to curb your appetite, making nuts and seeds perfect for a snak on-the-go. Plant sterols, fiber, and unsaturated fats help lower the “bad” cholesterol. In addition, seeds are excellent sources of calcium, magnesium, and other essential minerals.

Nuts and seeds are nutrient dense foods, so all you need is a handful a day (1 ounce). One ounce of nuts contains approximately 160-200 calories and anywhere from 10 to 18 grams of unsaturated fats, depending on the type of nut. Reach for the raw varieties, instead of salted or candied, to avoid excess calories, sodium, and sugar in your diet.

Try these simple tips to include nuts or seeds in your diet:

• Walnuts, which may be the highest in omega-3 fatty acids, and other nuts such as raw slivered almonds, can be added to salads, pasta dishes, and oatmeal.

• Try pecan encrusted chicken or fish — one of my faves!

• Add a tablespoon of sunflower or pepita (aka pumpkin) seeds to your salads — another family favorite! Add to soups and grains, too.

• Grind different seeds in smoothies, such as flax and chia, for extra nutrition.

Here is my own pecan coating recipe great for use on fish or chicken. I usually just eyeball the measurements so you may have to adjust the ingredients to your liking.

• 1/4 to 1/2 cup pecans, ground (I use a coffee bean grinder, but you can use a blender or food processor)

• 1/2 cup panko bread crumbs

• 1/4 cup grated Parmesan cheese

• Italian seasoning, to taste

I especially love this mixture on halibut. Simply dip the fish in whole wheat flour, then dip in beaten egg whites, and coat with the pecan mixture. Bake or grill on a cedar plank.

Nuts and seeds may be small, but they pack a powerful punch! Grab a handful or sprinkle on your favorite dish today.

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Kimberly Young, MS, RDN, LD, is the WIC Coordinator at Panhandle Health District and a graduate of the University of Idaho Dietetic program.