Eat one serving of nuts and seeds.

Not eating enough nuts and seeds is the third-leading dietary risk factor for death and disability in the world. Not eating nuts and seeds kills more people than eating meat.


Examples: Almonds, brazil nuts, cashews, chia seeds, hazelnuts, hemp seeds, macadamia nuts, pecans, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, walnuts.

Daily recommendation: 1 serving per day

Serving size:

  • 30g nuts or seeds
  • 2 tablespoons nut or seed butter

Note: Blended nuts are a great addition to many dishes.


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