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Top 5 Nuts & Seeds for Your Diet
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Flaxseeds 5.6 g fiber
1 oz.
Almonds 3.5 g fiber
1 oz.
Sunflower Seeds 3.0 g fiber
1
/ 4 cup
Peanuts 2.3 g fiber
1 oz.
Walnuts 1.9 g fiber
1 oz.
Americans tend to think of nuts as snack foods, but
they’re much more nourishing than that. Seeds and
nuts deserve a place in our daily meals. Seeds and
nuts grow all over the world and are very versatile
in cooking. Their reputation has been transformed
in recent years from high-fat villains to nutritional
heroes. These fat-rich delights, once considered
a no-no when trying to lose weight, have now
been recognized as weight loss aids when eaten
in moderation and in place of other fatty foods.
The majority of their fat is the healthy unsaturated
kind, with well-known cholesterol-lowering, heart-
healthy benefits. Seeds and nuts offer vitamin E,
B1, B2, B6, panothentic acid and folate. They also
provide calcium, iron, magnesium and phosphorus.
They’re rich in the trace minerals zinc, manganese,
copper and selenium, all of which help defend our
bodies against oxidative damage.
Honorable Mentions
Chia seeds
Pecans
Hazelnuts (filberts)
Brazil nuts
Pumpkin seeds
5 g fiber/2 tablespoons (15 g)
2.7 g fiber/1 oz (19 halves)
2.7 g fiber/1 oz (21)
2.1 g fiber/1 oz (6)
1.1 g fiber/1 oz (142 seeds)