A serving of nuts and seeds won't make you fat. Yes, it's true that nuts and seeds contain both (good) fat and calories but, eaten in small quantities - a serving is just 2-4 tablespoons - these highly nutritious foods deliver not only delicious flavour but also nutrients that can help support cardiovascular health, healthy glowing skin and your immune system.

A handful of almonds, hazelnuts, pumpkin seeds, chia seeds or walnuts as a healthy snack or tossed in salad, a smoothie or your breakfast won't make you fat. In fact studies have shown these protein rich, nutritious snacks can actually support weight loss by promoting satiety and blood sugar. Too many bowls of salted nuts, washed down with several beers on the other hand might.

Always choose raw, unsalted, unroasted varieties such as hazelnuts, almonds or walnuts and have them in place of your usual sweet treat, not in addition to. You could also try almond/hazelnut/walnut butters and spread them on oat cakes or rye bread (available from healthfood stores).

These tiny flaxseeds (AKA linseed) appear rather unassuming but these powerful little seeds provide 3 incredible benefits to your diet.

1. They promote women's health - they contain lignans which help balance oestrogen levels in the body. Lignans alter the way your body metabolises oestrogens turning them into safer forms. Flaxseeds have a balancing effect on the menstrual cycle and are high in folate - important in preconception. 
2. They promote digestive health - they contain insoluble and soluble fibre and help regulate bowel movements.
   
3. They are the most concentrated plant source of omega 3 fatty acid - heart healthy, anti-inflammatory and good for strong bones.

Buy them ground or ideally grind them yourself before serving (unground will pass straight through you and you'll miss out on the benefits).

How to serve flaxseeds:
Sprinkle on muesli, porridge, yoghurt, soups, casseroles (once cooked) or bake them in your bread. Try adding them to your smoothie. You’ll love their nutty flavour! Start slowly with 1 teaspoon and build up to 1-2 tablespoons a day.

Organic, cold pressed flaxseed oil is a good source of anti-inflammatory omega 3 but to benefit from the fibre and the lignans you need to eat the ground seeds.

It's definitely worthwhile making flaxseed part of your Stellar eating plan.