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5. NUTS
Why: They're excellent sources of protein, magnesium, B vitamins and E--trusty fighters in the war against heart disease and cancer. Yes, nuts are high in fat calories, but their fat is the heart-healthy kind. Replace junky snacks with them and you won't gain an ounce.
How Much: Up to five small fistfuls a week (roughly 1/4 cup or about 15-20 almonds, cashews, walnuts or pecans).
How:
Sprinkle plain or toasted nuts on salads instead of croutons
Mix them into cooked cous cous and brown rice
Stir them into cereal and yogurt
Use them to garnish a stir-fry just before serving
5.坚果
原因：坚果是极好的蛋白质、镁、维生素B和E的来源——在与心脏病和癌症的斗争中是忠实的战士。是的，坚果在脂肪热量方面比较高，但是它们的脂肪对心脏有利。用垃圾零食取代坚果你将不能取得一点益处。
分量：多达5把（的量）一个星期（约1/4杯或约15-20个杏仁，腰果，核桃或胡桃）。
如何食用：用沙拉代替蒜把坚果撒平或者焙烤，把它们混在肉菜饭和糙米中，添加到谷物和酸奶中，上桌前用它们装饰炒好的菜
