As autumn sets in, it’s time to look at making your diet a little more substantial. One way to do that is to make sure you’re getting enough healthy fat in your diet. For that, nothing beats fresh, in-season nuts.

Walnuts are a NZ delicacy. They need to be eaten fresh, so the next few months are the best time to get them. A couple of brazil nuts a day will also provide some good quality fats, as well as all the vital selenium you need. Along with brazil nuts and walnuts, flaxseeds will give you a good supply of omega 3 fats—and they’re also locally grown. Keep these nuts and seeds in the fridge if you’re going to store them for a while, as the omega 3 causes rancidity if exposed to heat.

Balance out your diet with nuts and seeds rich in omega 6 fats: almonds, cashews, and sesame seeds. These all provide concentrated nutrients and an easily assimilated form of protein. With oily foods like nuts, it’s easy to get too much of a good thing. Make sure you don’t dampen down your digestive fire (which can be a little tetchy this time of year). Small servings, such as 1/3 cup of nuts a day, are usually optimal for an fit and active person with good digestion.

You’ll know you’ve had more than your body can handle if you start getting stomach-aches, bloating, itchy skin, sore muscles, foggy vision, bad breath or headaches after eating the nuts. If you keep on eating too many, you’ll get a sense that things are slipping out of your control. The right amount of good-quality nuts in your diet should leave you feeling light and more energetic, with your mind as crisp and clear as a sunny autumn morning.