Swap crisps for nuts.

Eat a small handful of nuts a day.

Research has shown that eating a small handful of nuts a day includes the health benefits mentioned below.

As different types of nuts have varying vitamins and nutrients, the best option is to have a variety of nuts in your small handful.

Nuts are a good source of protein, healthy fats and fibre. Many nuts contain anti-oxidants, which helps to protect your body from free radicals.

Research has indicated that eating nuts may help with weight management; the fibre and protein help you to feel fuller for longer, so can help to reduce cravings.

Research has also shown that including nuts in your foods may reduce your risk of cardiovascular disease.

Walnuts: A source of omega 3, may be beneficial for brain health.

Cashews: contains nutrients for bone health, may help reduce blood pressure. A source of magnesium,

Almonds: rich in vitamin E, may help to reduce LDL cholesterol and feed your beneficial gut bacteria. A source of magnesium.

Pistachios: rich in vitamin B6, contain nutrients important for eye health and are anti-inflammatory.

Pecans: contain zinc, supports your immune system, may reduce LDL cholesterol.

Brazil nuts: very rich in selenium (so you should limit to 4 nuts), which is important for thyroid health.

Obviously nuts are not for anyone with a nut allergy.