It Starts With Food: Discover the Whole30 and Change Your Life in Unexpected Ways

Pistachios Sesame

Seeds

Sunflower

Seeds

Walnuts

Let’s start with your best choices—
cashews, hazelnuts, and macadamias. These
nuts are rich in MUFA and contain very small
amounts of PUFA per serving. Nuts and seeds
in the middle column have enough PUFA to
be of concern, and we’d suggest eating these
in moderation (no more than a few times a
week).

Finally, you’ve got your lowest-tier nuts
and seeds—the ones we’d recommend you
limit in your healthy-fat rotation. More than