Eating nuts daily may help you live a longer, healthier life, according to a study published in the New England Journal of Medicine.

When researchers followed nearly 120,000 people for 30 years, they found that daily nut eaters were less likely to die from cancer, heart disease, or respiratory disease. Problem is, a single handful (about an ounce) of nuts packs approximately 160 calories and 14g of fat—and those numbers can stack up fast if you go back for seconds or thirds.

One way to keep portions in check: make nuts part of a healthy snack instead of eating them straight from the container.

For ideas, try these quick and crunchy bites.