NUTS AND SEEDS
1–2 servings/day — 8 high monounsaturated fat, 10 high polyunsaturated fat,
and 3 high non-fiber carb options are shown below
For monounsaturated & polyunsaturated fat (some contain omega-ALA); fiber; protein; vitamins B1, B2, B3, and B9; magnesium, iron, zinc, manganese, copper, phosphorus; phytochemicals including polyphenols, antioxidants
Nuts and seeds
do not contain vitamin B12, C, or D, iodine, heme iron, or omega-3 EPA/DHA fat;
and contain very little calcium
and sodium
High monounsaturated fat
High polyunsaturated fat
High polyunsaturated omega-3 fat (ALA)
High non-fiber carb
