Balanced Lifestyle

Achieving better overall wellbeing can sometimes seem overwhelming. Whether you’re challenging yourself to a new health or fitness goal, or prioritizing your mental and emotional health this year, we’re here to help!
Power Up with Plants and Protein Box
Simply put, for better wellbeing, focus on what you’re eating! Including nutrient dense foods like walnuts into meals and snacks — that taste good and are good for you — is like doing double duty by making the foods you choose work hard for you. Did you know that one ounce of walnuts provides 4 grams of protein, 2 grams of fiber, and 2.5 grams of omega-3 ALA (that’s more than any other nut!). Here’s how this small but mighty nut can help jump-start your wellbeing this year!
  1. Helps you stay fuller longer. Incorporating them into meals and snacks is a simple and delicious way to add important nutrients to your diet. Feel full longer by eating a handful of walnuts per day. Certain foods1, like walnuts, are beneficial for providing a sense of fullness and satisfaction. A handful of walnuts is a simple way to help keep you full, thanks to a combination of key nutrients including plant-based protein, fiber and good fats. Walnuts are a versatile nut that pairs well with a variety of ingredients, contributing to different taste (sweet or savory) and texture (raw, toasted, or ground) profiles. Try adding to your overnight oats, throw them in your morning smoothie — this Mixed Berry Walnut Chia Smoothie is a satisfying start to your day. If you need a midday pick-me-up, this Power Up with Plants Protein Box is a tasty, no-cook way to supply your body with some energy via toasted walnuts, smooth hummus, savory roasted chickpeas and fresh veggies.
  2. Supports gut health and immunity. You’ve likely heard all the buzz about maintaining a “good gut” and how doing so may be beneficial for your immune system, too. Good gut health has been linked to a variety of health benefits including those for digestion, metabolism and the immune system2. In fact, research suggests walnuts may be a good choice for gut health because of their prebiotic properties3. For more on walnuts and gut health, visit here.
  3. Good for mental health. Did you know that walnuts can be good for your mental health too? New research suggests eating walnuts may be associated with a lower prevalence of depression symptoms. One study found that depression scores were 26% lower for walnut eaters compared to people who didn’t eat any type of nuts at all4.
  4. Protects brain health. One way to protect your brain health and promote healthy aging is by eating some good ol’ brain food. Evidence suggests that eating a diet containing a variety of vegetables, fruits, nuts, beans, and seafood during adulthood is associated with lower risk of age-related cognitive impairment, dementia, and Alzheimer’s disease5. Walnuts are one of those foods. According to a study published in The Journal of Nutrition, Health & Aging, eating walnuts was associated with improved performance on cognitive function tests, including those for memory, concentration and information processing speed6. So when you’re looking for a dose of brain-food cooking inspiration, check out some of our favorite recipes here!
  5. Heart-healthy7. Eating walnuts as part of a healthy diet may decrease your risk of heart disease, the leading cause of death globally. Walnuts help maintain healthy cholesterol levels and decrease blood pressure, two of the major risk factors for heart disease8,9. A healthy heart contributes to overall wellness, so don’t forget to check out these heart-healthy recipes for inspiration.
These are just a few of the ways walnuts can help you achieve wellbeing. For more, visit our Wellness page.
Chipotle Lime Seasoned Walnuts

Tips for including walnuts in a healthy diet

Try new recipes using walnuts by visiting our recipe collection for creative ways to incorporate walnuts into meals and snacks.

Grab a handful of raw walnuts to snack on four to five times per week. Or try one of these seasoned walnuts recipes for a simple and delicious snack or add then to your favorite salad or roasted veggies.
Make it meatless. Did you know that walnuts, when combined with mushrooms or legumes make a delicious plant-forward meat substitute? Get creative with your tacos, chili and more with these recipes.
Feeling like a treat? Healthfully indulge with these recipes made with better-for-you ingredients. These No-Bake Walnut, Cocoa, Cherry Bars are a crowd favorite, made with walnuts, maple syrup, Medjool dates, and tart dried cherries. Or try this Walnut, Chocolate and Avocado Mousse. This easy-to-make recipe combines walnuts with cocoa, honey and buttery avocado for pure plant-forward bliss!
For more how-to inspiration, visit our collection of Cooking with Walnuts videos.
Always store your walnuts in the refrigerator or freezer so they stay fresh.

Walnuts are a simple and delicious food to include in your path to wellbeing this year. So grab a bag and get cooking!


1Chambers, L. McCrickerd, K., Yeomans, M. Optimising foods for satiety. Trends Food Sci Technol. 2015:41(2):149-160. 

2Bischoff, S.C. ‘Gut health’: a new objective in medicine?. BMC Med 9, 24 (2011).

3Holscher HD, Guetterman HM, Swanson KS, et al. Walnut Consumption Alters the Gastrointestinal Microbiota, Microbially Derived Secondary Bile Acids, and Health Markers in Healthy Adults: A Randomized Controlled Trial. J Nutr. 2018;148(6):861–867. doi:10.1093/jn/nxy004

4Arab L, Guo R, Elashoff D. Lower Depression Scores among Walnut Consumers in NHANES. Nutrients. 2019;11(2):275.

52015 Dietary Guidelines Advisory Committee: Systematic Reviews of the Dietary Patterns, Foods and Nutrients, and Health Outcomes Subcommittee

6Arab L, Ang A. A cross sectional study of the association between walnut consumption and cognitive function among adult us populations represented in NHANES. J Nutr Health Aging. 2015;19(3):284-90.

7Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet and not resulting in increased caloric intake, may reduce the risk of coronary heart disease. (FDA) One ounce of walnuts offers 18g of total fat, 2.5g of monounsaturated fat, 13g of polyunsaturated fat including 2.5g of alpha-linolenic acid – the plant-based omega-3.

81FDA approved claim: Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake, may reduce the risk of coronary heart disease. U.S. Food and Drug Administration, March 2004. One ounce of walnuts provides 18g of total fat, 2.5g of monounsaturated fat, 13g of polyunsaturated fat, including 2.5g of alpha-linolenic acid, the plant-based omega-3.

92Kris-Etherton P. Walnuts decrease risk of cardiovascular disease: a summary of efficacy and biologic mechanisms. J Nutr. 2014; 10: 39:2S-8S.
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