What Is the DASH Diet?
8. Nuts, Seeds, Legumes, Fats, and Oils
Nuts, seeds, and legumes are healthy foods. Examples include kidney beans, sunflower seeds, almonds, lentils, and peas. Four to five servings of these foods are recommended every week as they are good sources of fiber, phytochemicals, potassium, magnesium, and protein.
Although healthy, serving sizes are small as these foods have a high calorie content. Although fats and oils are often thought to be bad, they are essential in helping the body absorb essential vitamins. Two to three servings of fat and oil are recommended a day, or less than 30 percent of daily calories. To reduce the consumption of trans fat, avoid purchasing processed foods such as baked goods and crackers. Read labels on food items to choose those free of trans fat and lowest in saturated fat.
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