Nuts and seeds are a great calorie-dense staple, rich in fiber, plant-based protein, and healthy fats, according to research. They are also incredibly versatile. You can enjoy a handful as a snack; sprinkle some on top of oatmeal, yogurt, and salads; or even use them in place of breadcrumbs on meat, poultry, or fish before baking. The aforementioned research also found that eating nuts regularly is associated with lower cholesterol and lower risk of gallstones, type 2 diabetes, and cardiovascular disease. In fact, another study found that eating nuts daily was linked to a longer, healthier life.They’re perfect in an emergency because, while they can be added to any dish, they don’t have to be cooked. If you don’t have power, go nuts! And don’t forget seeds — chia, flax, sesame, and sunflower seeds all contain those healthy fats and fiber, too, according to research. And chia and ground flaxseeds are both sources of heart-healthy omega-3 fatty acids.Shelf life: Six to 12 months (bagged), 12 to 24 months (canned), per the Greater Pittsburgh Community Food Bank