Nuts are excellent sources of fibre, Vitamin E, magnesium, zinc, selenium, copper, potassium, phosphorus, biotin, riboflavin, niacin and iron. Fat content in our VLCD Total range is sufficient and therefore inclusion is a choice, and it could be advantageous to trial. Almost every type of nut has a lot of nutrition packed into a tiny self-contained package and are an ideal healthy snack if consumed raw (excluding salted, oil cooked or roasted or tampered with in anyway for example honey roasted). Almonds are a good source of protein, vitamin E, manganese, magnesium, copper, vitamin B2 (riboflavin), and phosphorus. Cashews are high in antioxidants and have a lower fat content than most other nuts; additionally, 75 percent of their fat is unsaturated fatty acids. Peanuts are a good source of heart-healthy monosaturated fat, flavonoid (resveratrol), antioxidants, phytosterols, phytic acid (inositol hexaphosphate), and folic acid, making them heart-healthy, a good way to reduce your risk of stroke, and possibly even cancer.
Pine Seed Oil With a distinctive pine seed flavor, this oil is produced on a small scale primarily in France. Vegetable Oil This is an oil obtained from blending a number of oils in various proportions, and types and quantities are not necessarily given on the label.
The beneficial health effects of olive oil are due to both its high content of monounsaturated fatty acides and its high content of antioxidative substances.
While Canola oil appears to be the best oil of the bunch due to its low amount of saturated fat and relatively high levels of poly and monounsaturated fats, the benefit of the high levels of monounsaturated fat in Olive oil outweigh the benefits of lower levels of saturated fat in the Canola oil.
To summarize, use more olive oil, avoid tropical oils, eliminate hydrogenated oils and trans fatty acids from your diet.
The KeeDiet® New You Plan is an exciting flexible, low calorie, low carbohydrate weight loss plan, providing approximately 1000 daily calories.
Enjoy the ease of having two hunger satisfying daily mealpacks, use one for a KeeDiet breakfast, the other as a healthy snack.
These are made when certain oils are heated (see below) and are also present in foods which contain hydrogenated oils such as margarine. This means that, unlike the proteins in most plant products, Brazil nuts' proteins contain all the necessary amino acids to foster optimal growth in humans (in the same way as proteins from animal products do). They are a high energy food, full of protein and fibre and loaded with other important nutrients that, in concert, impact favourably on human health. Almonds are also concentrated in protein; a quarter-cup contains more protein than the typical egg. Cashews are also a good source of monounsaturated fats, copper, and a good source of magnesium and phosphorous. Peanuts are also a good source of vitamin B3 (niacin), folate, copper, manganese, and protein, and are a significant source of resveratrol, a chemical studied for potential anti-aging effects..
For people who are much concerned about losing weight or are anxious to go beyond their ideal weight, the best snack food for them are pecans.
They are great to have with cottage cheese and, in fact, the combination of flax seeds and cottage cheese.


Produced mainly in France, it is expensive and should be used with the finest vinegars for salad dressings, or as a marinade for fish or poultry. European, or cold-pressed sesame oil, is light in color and nutty in flavor with a high smoke point, making it a good cooking oil.
In fact, olive oil's protective function has a beneficial effect on ulcers and gastritis.
Another important factor which should be considered is the fact that Olive oil (as well as Peanut oil) does not breakdown into trans-fatty acids at high heat and can therefore be used in cooking.
Add two healthy daily meals,  a light lunch and evening meal created using the listed permitted foods provided on our plan information, plus add fruit snacks. With our easy to follow food guidance and designated meal portions, there is no need to count calories or continually weigh foods. We don't recommend large portions of nuts because of the high calorie content, but a little sprinkled on salads, as a snack or as part cereal they are certainly a welcome addition to a healthy diet. Although one-quarter cup of almonds contains about 18 grams of fat, most of it (11 grams) is heart-healthy monounsaturated fat.
Peanuts and peanut butter may also help prevent gallstones and protect against Alzheimer's disease. Pecans are low in carbohydrates, a very good source of protein that are easily digestible, and contain minimal sugar, low in saturated fat, and contain no trans-fat.
Its delicate flavor is lost when heated, but it can be whisked into a sauce at the last minute or used for baked goods in combination with hazelnuts. Use it for salads; it is especially delicious when added to a dipping sauce for artichokes.
Asian sesame oil is made from toasted sesame seeds, giving it a darker color and more pronounced taste. It can be used for frying, cooking, salad dressings, and mixing with other more strongly flavored oils. In these regions, walnuts are strictly graded for quality; it is even possible for one tree to have two separate grades of walnut.
No other naturally produced oil has as large an amount of monounsaturated as olive oil -mainly oleic acid. Olive oil activates the secretion of bile and pancreatic hormones much more naturally than prescribed drugs.
Palm oil is the oil that got a lot of attention when it was discovered that movie popcorn was being popped in this evil oil. If you cook with margarine (ie-fry foods) the heat will create trans-fatty acids in the margarine (even in non-hydrogenated margarines) so in this instance you would be better to use butter which does not breakdown in the heat.
Eating almonds can lower bad cholesterol, reduce the risk of heart disease, provide protection against cardiovascular disease and diabetes, boost energy, and help prevent gallstones. Eating walnuts may benefit your cardiovascular system, improve cholesterol in individuals with type 2 diabetes, help brain functions, protect bone health, and help prevent gallstones.


Compared to other snack foods, your pecan nut, when eaten in moderation, is definitely beyond compare in many terms. Once mistakenly believed to be unhealthy because of its high saturated fat content, it is now known that the fat in coconut oil is a unique and different from most all other fats and possesses many health giving properties.
Flaxseeds may provide anti-inflammatory benefits, protect your bones, and protect against heart disease, breast cancer, and diabetes. Eating the green, hulled, pumpkin seeds (also called pepitas) may promote prostate health, protection for men's bones, anti-inflammatory benefits for those with arthritis, and help lower cholesterol. Middle Eastern sesame oils are lighter in flavor than Asian ones, with a deep golden color.
Eating sunflower seeds may help provide anti-inflammatory and cardiovascular benefits, lower cholesterol, and prevent cancer. Consequently, it lowers the incidence of gallstone formation.When buying olive oil you will want to obtain a high quality EXTRA VIRGIN oil.
Better still is to switch to Olive oil because then you don’t have to worry about trans-fatty acids or saturated fats. Pumpkin seeds are a good source of the essential fatty acids, potassium, phosphorous, magnesium, manganese, zinc, iron, and copper, protein, and vitamin K. Walnut oil does not keep long, either opened or unopened, so buy in small quantities and keep in a cool place, but not in the refrigerator.
Margarines which are made with Olive oil make a good choice but your best bet is to avoid them all together because there is not a lot of benefit that comes from eating margarine or butter.
Flaxseeds are also rich in fibre and manganese and are a good source of folate, vitamin B6 (pyridoxine), magnesium, phosphorous, and copper, and lignan phytonutrients. Not only are sesame seeds a very good source of manganese and copper, but they are also a good source of calcium, magnesium, iron, phosphorous, vitamin B1 (thiamin), zinc, dietary fiber, and healthy (monosaturated) fats. Sunflower seeds are also an excellent source of linoleic acid (an essential fatty acid), dietary fiber, protein, and minerals such as magnesium and selenium, and are high in cholesterol-lowering phytosterols.
It makes a delicious salad dressing, and in baking it adds flavor to cakes, especially those that contain walnuts.
You'll need to grind them up first (or purchase ground flaxseed) to gain the most nutritional benefits.
Eating sesame seeds may help lower cholesterol, provide relief for rheumatoid arthritis, and support vascular and respiratory health.
The nutrients of sesame seeds are better absorbed if they are ground or pulverized before consumption.



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