When you think about eating nuts, what comes to mind? You probably think about the high calories and fat content. But unless you're allergic to them, think again before you nix nuts. Most nuts — and their counterparts, seeds — are high in calories and fat. But eaten in moderation, they can be a part of a healthy diet.

Nuts and seeds are the dry, tough fruit that grow from plants or trees. Walnuts, almonds, pecans, sesame seeds and safflower seeds are examples. Peanuts, which you might think of as nuts, are actually legumes. They belong to the same family as peas and beans.

Because they come from plants, nuts and seeds are naturally cholesterol-free, and they provide one of the best plant sources of protein. Although they're generally high in calories relative to their size, nuts and seeds are packed with nutrients. You can get those nutrients and avoid excessive calories by eating them in moderation — for instance, limiting your intake to 1 to 2 ounces a day.

Source: Department of Agriculture: Nutrient Data Laboratory (2003)

Nuts and seeds are high in fat. In most cases, more than three-fourths of their calories come from fat. But most of that fat is monounsaturated or polyunsaturated fat — the better types of fats that may help lower blood cholesterol levels. Only Brazil nuts are higher in saturated fat — 23 percent of the total fat in Brazil nuts is saturated fat.

Food companies often add salt to nuts and seeds to enhance their flavor. To limit salt intake, look for those with no added salt.

Here are suggestions to help you select, store and prepare nuts and seeds.

Selecting: What to look for

• Look for consistent size, color and shape. To ensure quality, look for a uniform appearance.
• Select those in sealed jars, bags or other containers. Vacuum-sealed containers maximize freshness.
• Avoid broken or damaged shells. For best quality, avoid nuts with broken or cracked shells or shells that have holes.

Storing: Where and how long

• Store in a sealed container in a cool, dry location. Nuts and seeds have a high fat content, so they spoil easily. Store in a dark, cool, dry location. Unshelled nuts and seeds keep longer than the shelled varieties, which may spoil within a few weeks.
• Store in the refrigerator or freezer for longer storage times. Unshelled nuts and seeds keep from two months to a year in the refrigerator or a year or more in the freezer. To extend the storage time of shelled nuts, store them in the freezer for up to two years.

Preparing: Why and how

• Remove the shells or outer layer of nuts. You can break open many types of nuts with a nutcracker. For others, such as the ginkgo nut, soak the nuts in hot water to soften the outer shell. For hazelnuts, remove the thin, outer skin by baking the nuts in the oven at 350 degrees Fahrenheit for 10 to 15 minutes until the outer layer begins to flake.
• Eat seeds with or without their outer husk. You can eat some types of seeds, such as squash or pumpkin seeds, with or without their outer husk. Others, such as safflower seeds, have a tough seed coat that you need to remove before eating. You may find it difficult to remove the shell from seeds. Soaking the seeds may help, but you might find it easiest to buy the shelled varieties.
• Toast nuts and seeds before adding them to dishes to enhance flavor and texture. To toast, spread them in a heavy frying pan in a single layer over a burner that's set to low heat. Stir constantly until they take on a golden color and give off a noticeably toasty aroma. Small seeds, such as sunflower seeds, may take only a minute to toast, while larger nuts, such as pine nuts, may take three to four minutes.

To add nuts to your diet without adding excess calories, eat them in place of other foods. For example, opt for a small handful of almonds instead of cookies or chips. Here are other ways to include more nuts and seeds in your diet.

• Add walnuts, pecans, macadamia nuts or chestnuts to baked goods instead of chocolate chips.
• Top a garden salad with cashews or sunflower seeds instead of croutons.
• Add roasted pine nuts or almonds to a favorite vegetable, such as fresh green beans.
• Enhance soups and stews with sesame seeds for a delicate, nut-like flavor.
• Add cashews to your stir-fry instead of beef or chicken.
• Make a sandwich with natural nut butter instead of roast beef.