Nuts and seeds have plant protein and polyunsaturated fats, but they're also little calorie bombs, so you have to eat them in moderation. Try what I do - sprinkle a tablespoon on your salad in lieu of croutons. My all-time favorite is a tablespoon of sunflower seeds on my salad. You'll love the crunch, and the bit of fat in nuts and seeds will help your body metabolize all the good-for-you ingredients in your veggies, too! To boost their flavor, toast them in a dry skillet over low heat, stirring constantly, until they're lightly browned.