Raw nuts and seeds are powerful super foods because they are packed with nutrients and healthy fats. The only downside is that they are also packed with calories. One handful (about an ounce) contains 150 to 200 calories.
Because they are so high in calories, you will limit your intake of raw nuts and seeds to 2 Tablespoons per day (combined total).
You want to avoid eating nuts and seeds for snacks during The 0,1,2,3+ Program. It’s too easy to get too many and sabotage your weight loss. Instead you’re encouraged to eat raw seeds and nuts on salads or mixed into recipes (see the recipe booklet).
You want to buy raw nuts and seeds whenever possible. The roasting process changes their beneficial fats and lowers their nutrient value.
Raw nuts can seem a bit bland. A quick tip to make them more appealing is to lightly toast them in your oven. This won’t change the beneficial fats, but will add to their taste.
Avoid commercially packaged nuts and seeds that contain hydrogenated oils or trans fats. These man-made fats wreak havoc with your weight loss and contribute to heart disease.