(1) Berries: such as strawberry, blackberry, and blueberry. Those foods can supplement antioxidants. Sprinkle with nut meat on the top when making mixed drinks of berries and low-fat yogurt. 
 
    (2)Fishes: especially salmon and tuna. Those fishes are rich in fat and Se. Covering fish with nut meat or putting net meat to tuna sandwich can improve the intake of excellent fat.
 
    (3) Green vegetables: the green vegetables are the best sources of VA and VC. Sprinkle large nut meat on spinach salad. 
 
    (4) Citrus fruits: those fruits are best sources of VC. Sprinkling nut meats on fruit salad can help acquire more antioxidant energies. 
 
    (5) Graham foods: graham cookies or breads, one bottle of milk and some nuts. A simple breakfast has abundant nutrients.