Nuts and seeds give us healthy fats and can be the perfect additions to meals
and snacks. However, nuts and seeds have lots of calories so it’s best to stick
with 1-2 oz per day (i.e., 1 oz is equal to ~22 nuts or 2 T seeds). Also make
sure your nuts are unroasted and preferably unsalted.
Use nuts and seeds to add crunch to salads and fruit salads, substance to
smoothies, or just grab a small handful and eat with a piece of fruit on-the-go!
Nuts
Almonds
Walnuts
Brazil nuts
Hazelnuts
Pine nuts
Pecans
Macadamia nuts
Coconut
Cashew
Pistachio
       Seeds
       Sunflower seeds
       Pumpkin seeds
       Flax seed ground
       Hemp seeds
       Sesame seeds
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