Where they fit
ICMR–NIN includes nuts and seeds in its dietary guidance, while WHO encourages a variety of nutritious foods. Different nuts and seeds bring different nutrients, so variety is useful. They are energy dense, and the amount that fits will vary by person.
Eight easy additions
- Sprinkle roasted sesame over sabzi or a salad.
- Add crushed peanuts to poha or vegetable upma.
- Stir ground flaxseed into curd just before eating.
- Top a fruit and curd bowl with chopped nuts.
- Use a small amount of peanut chutney alongside idli or dosa.
- Add pumpkin seeds to a chana or bean salad.
- Mix chopped nuts into oats or dalia.
- Try a seed or nut topping on khichdi for crunch.
Choose and store them well
Plain or unsalted options can help limit sodium. Check labels on flavoured mixes, which may contain added salt or sugar. Keep nuts and seeds sealed and stored according to the package directions; discard any that smell rancid. For young children, whole nuts can be a choking hazard, so use age-appropriate forms and follow professional advice.
Quick answers
Are peanuts useful even though they are inexpensive?
Yes. Peanuts can be a practical choice; price does not determine whether a food contributes to a varied diet.
Do I need a particular superfood seed?
No. Familiar, affordable nuts and seeds can fit well. The overall eating pattern matters more than a single ingredient.
General information only. Food needs vary; ask a qualified clinician or registered dietitian about individual medical needs.