Dairy products contain vitamin A , riboflavin , and other B vitamins . The Downside Dairy products, such as full-fat ice creams, are high in saturated fat. Flavored milks, yogurts and ice creams may be high in sugar. High sodium levels are common in cheese. Nuts and Seeds Seeds are composed of a plant embryo and its stored food.
Nuts are seeds encased in hard shells.
The Upside Nuts and seeds are good sources of protein, fiber , minerals, and vitamin E . Nuts, while high in fat, contain mostly monounsaturated fat. Frequent nut consumption has been linked with a decreased risk of heart disease . The Downside Nuts are high in calories and should be eaten in moderation. A serving is two tablespoons.