Ten nuts and seeds to try

When you’re heading into a low carb high fat diet, one of the things that changes a lot are snacks. No more hot chips and biscuits, so what can you nosh?

You’ll find that nuts and seeds are full of fat and protein to nudge your macros into whatever range you’re targeting. Their crunch and flavor makes them ideal not only for snacking but to boost all your dishes.

All data is per 100 grams, which isn’t necessarily a serving size

A few notes to guide you through this graphic: walnuts are highest in fat; cashews are highest in carbs; watermelon seeds are full of protein. Flax seeds are lowest in carbs, but they are also have a laxative effect, so don’t eat too many at once. Chia seeds need to be soaked in liquid before eating and they bulk up significantly; these numbers are for 100 grams dry.

All nuts and seeds are high in calories, so if you are watching your caloric intake, choose smaller servings of these treats.

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