Nuts and Seeds

Nuts and seeds provide a surprising amount of fiber in a small serving. You should plan on several servings a week.

Here are some suggestions for including more nuts and seeds in your diet:

• Use them as snacks. Unlike snack items like chips, nuts provide a significant nutritional benefit. We’ve included a number of recipes for snack mixes and other ways to incorporate more nuts into your diet.
• Use them as toppings and additions. Nuts and seeds can be added to salads, used to top baked goods, and sprinkled over vegetables and casseroles.

The following shows the amount of fiber in an ounce of various nuts and seeds.
• Almonds—3 grams
• Pistachios—3 grams
• Peanut butter, chunky, 3 tablespoons—2 grams
• Sunflower seeds—2 grams
• Peanuts—2 grams
• Sesame seeds, 1 tablespoon—1 gram

This Tip was published in '500 HIGH-FIBER RECIPES by "DICK LOGUE" - p30'