Nuts and Seeds

Nuts and seeds are incredibly nutrient-dense and an excellent source of healthy fat and protein. Although the fat content of nuts is relatively high (14 – 19 grams per ounce), most of the fat is the healthier, monounsaturated and polyunsaturated fats. Not to mention, an excellent source of vitamins, minerals, and antioxidants. As always, towards the bottom of this page you will find a photo gallery containing additional posters and charts.


  • Almonds
  • Brazil nuts
  • Cashews
  • Hazelnuts
  • Macadamia nuts
  • Pecans
  • Pistachios
  • Walnuts
  • Peanuts (despite their name, peanuts are actually legumes like peas and beans).


  • Sunflower seeds
  • Pumpkin seeds
  • Chia seeds
  • Hemp seeds
  • Sesame Seeds
  • Flax seeds
  • Poppy Seeds

Health Benefits

Regular consumption of minimally processed nuts and seeds is an important part of a healthful diet. Nuts are good sources of protein, dietary fiber, and micronutrients (e.g., magnesium, zinc, vitamin E). Recent research suggests regular nut consumption is associated with a significantly lower risk of developing obesity, heart disease, and cancer.

A major concern is that increased consumption of nuts and seeds may cause weight gain due to energy content; however, this fear is unwarranted (source). Several cross-sectional analyses of large cohort studies, including the Adventist Health Study and the Nurses’ Health Study, have shown that individuals who consume nuts regularly tend to weigh less than those who rarely eat them. More importantly, regular nut consumption is associated with a lower risk of heart disease and cancer.

Learn More

Rebel Lifestyle

To learn more about my lifestyle, visit the page titled Rebel Lifestyle.

Rebel Grub

To view photos of my grub, check out the page titled Rebel Grub.

Meal Planning

To view meal planning information, head over to the page Meal Planning.

Shopping Lists

To view shopping lists, visit the page titled Shopping Lists.

Posters and Charts

To view my posters and charts, hit up the page titled Posters.

Pinterest and Facebook

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Big hugs and rebel love,

Posters and Charts

Except where otherwise noted, content on this site is licensed under a CC BY-NC-ND 4.0 license. This means you are free to use my work for personal use (e.g., save the file to your computer or share via social media) as long as you do not modify the image or use the image for commercial purposes ($).


Bonaccio M, Di castelnuovo A, De curtis A, et al. Nut consumption is inversely associated with both cancer and total mortality in a Mediterranean population: prospective results from the Moli-sani study. Br J Nutr. 2015;114(5):804-11.

Wu L, Wang Z, Zhu J, Murad AL, Prokop LJ, Murad MH. Nut consumption and risk of cancer and type 2 diabetes: a systematic review and meta-analysis. Nutr Rev. 2015;73(7):409-25.

Eslamparast T, Sharafkhah M, Poustchi H, et al. Nut consumption and total and cause-specific mortality: results from the Golestan Cohort Study. Int J Epidemiol. 2016; doi: 10.1093/ije/dyv365.

Grosso G, Yang J, Marventano S, Micek A, Galvano F, Kales SN. Nut consumption on all-cause, cardiovascular, and cancer mortality risk: a systematic review and meta-analysis of epidemiologic studies. Am J Clin Nutr. 2015 Apr;101(4):783-93. doi: 10.3945/ajcn.114.099515.

Martínez-gonzález MA, Salas-salvadó J, Estruch R, et al. Benefits of the Mediterranean Diet: Insights From the PREDIMED Study. Prog Cardiovasc Dis. 2015;58(1):50-60.

Tree nut consumption is associated with better nutrient adequacy and diet quality in adults: national health and nutrition examination survey 2005-2010. Nutrients. 2015 Jan 15;7(1):595-607. doi: 10.3390/nu7010595.

Fraser GE, Shavlik DJ. Risk factors for all-cause and coronary heart disease mortality in the oldest-old. The Adventist Health Study. Arch Intern Med. 1997;157(19):2249-2258.

Fraser GE, Sabate J, Beeson WL, Strahan TM. A possible protective effect of nut consumption on risk of coronary heart disease. The Adventist Health Study. Arch Intern Med. 1992;152(7):1416-1424.

Hu FB, Stampfer MJ. Nut consumption and risk of coronary heart disease: a review of epidemiologic evidence. Curr Atheroscler Rep. 1999;1(3):204-209.

Albert CM, Gaziano JM, Willett WC, Manson JE. Nut consumption and decreased risk of sudden cardiac death in the Physicians’ Health Study. Arch Intern Med. 2002;162(12):1382-1387.

Kris-Etherton PM, Yu-Poth S, Sabate J, Ratcliffe HE, Zhao G, Etherton TD. Nuts and their bioactive constituents: effects on serum lipids and other factors that affect disease risk. Am J Clin Nutr. 1999;70(3 Suppl):504S-511S.

Kris-Etherton PM, Pearson TA, Wan Y, et al. High-monounsaturated fatty acid diets lower both plasma cholesterol and triacylglycerol concentrations. Am J Clin Nutr. 1999;70(6):1009-1015.

Coates AM, Howe PR. Edible nuts and metabolic health. Curr Opin Lipidol. 2007;18(1):25-30.

Ros E. Nuts and CVD. Br J Nutr. 2015;113 Suppl 2:S111-20.