Nuts and Seeds

Nuts and seeds are popular snacks. They're delicious, handy, and can be eaten on any diet, from keto to vegan. Despite their high-fat content, they provide a lot of health and weight-loss benefits.

Salad toppings like pistachios, walnuts, pumpkin seeds, almonds, peanuts, and chia seeds are packed with nutrients. One ounce (28 grams) of pumpkin seeds, for example, has 5 grams of protein and close to 20% of the Daily Value (DV) for zinc. Furthermore, just 22 almonds (1 ounce or 28 grams) offer almost 3 grams of fiber and various vitamins and minerals to a salad. Look for raw or dry-roasted nuts or seeds with no added salt, sugar, or preservatives when choosing nuts or seeds to add to your salad.