(1) Berries: such as strawberry, blackberry, and blueberry; such food can supplement antioxidant; when mixing beverage of berry and low-fat Yogurt, scatter some nuts on top; 

    (2)Fish: particularly Salmon and tuna: such fish is rich in quality fat and Se; wrap fish by nuts, or put nuts to tuna sandwich to improve intake volume of quality fat;
    (3) Green vegetables: green vegetables are best resources of Vitamin A and Vitamin C; scattering some large nuts on Spinach salad;
    (4) Citrus fruits: Such fruits are best resources of Vitamin C; when making fruit salad, put some nuts to acquire more antioxidant energy;
    (5) Graham food: graham cookies and bread, one bottle of milk, and a handful of nuts – a simple breakfast with abundant nutrition