2.64 MD – Legumes, Nuts and Seeds

Legumes, Nuts and SeedsThe Mediterranean Diet includes 1-3 servings per day of legumes and nuts which can include:

  1. About 1.5 ounces of nuts (almonds, walnuts or peanuts)
  2. ¼ cup of fat free refried beans or baked beans
  3. Two tablespoons of sunflower seeds or sesame seeds
  4. One tablespoon of peanut butter
  5. ½ cup of beans (navy, pinto, black, garbanzo, kidney) or lentils

Legumes and beans are high in fiber and nuts are high in unsaturated fats, which both have a good effect on cholesterol levels. Remember nuts have a large amount of calories, so do not overeat these. Also, avoid nuts that are candied, honey roasted or high in salt. Just simply eat them plain.

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