5 tasty ways to eat more seeds and nuts

Eating at least 3 snack-sized servings of seeds and nuts a week has a host of health benefits. We'll give you 5 easy ways to increase your consumption of these tasty foods.

Adding peanuts to your rice is a delicious way to add extra nutrients. Another option is to spread 15 grams (1 tablespoon) of peanut butter on a slice of whole-wheat toast for breakfast (top with banana slices for natural sweetness). Nut consumption can cut heart risks by up to 35 percent and discourages growth of tumors of the breast, colon, and prostate. Peanuts can also help you feel full and satisfied longer, so eat up!

Besides an unmistakable texture and taste, sunflower seeds provide linoleic acid, an essential fatty acid that your body needs. Be sure to store these in the freezer since their fats turn rancid fast.

Instead of a candy bar, snack on almonds instead. One of those cute little breath mint tins is the perfect size to hold 22 almonds — a perfect 25-gram (1-ounce) snack-size. And it couldn't be more portable.

Both walnuts and flaxseed contain impressive amounts of another beneficial omega-3 oil called alpha-linolenic acid. Getting some into your diet is a good idea; plenty of studies show that eating walnuts or flaxseed can help cut heart disease risk.

Want to spice up your fish? Coat it with some sesame seeds before you put it into the oven for some extra flavour and nutrients. You'll wonder how you ate fish any other way.

Use these 5 easy tips to add variety to your meals and round out your nutritional needs. You'll be pleasing both your heart and your tastebuds.