Health and fitness are at the front of a lot of people’s minds these days. From new exercises to more sustainable eating habits, getting and staying healthy is undeniably on trend. Nuts and seeds have previously been viewed in a negative light, but new research shows there is a tremendous amount of good packed into these tiny morsels.

The easiest way to add these to your diet is to grab a handful and snack away. However, dietitians recommend portion control to avoid overeating, so be sure to check the packaging. Also, it’s advised to stay away from salted nuts due to higher sodium content, especially for people with high blood pressure. For more information on the benefits of specific nuts and seeds, please see the accompanying resource.

Graphic created by MadeWith Foods, a provider of organic beetroot chips.