Has anyone incorporated seeds (roasted squash, pumpkin, sunflower, etc.)into their plans? I know seeds are very high in fat and it makes me shy away from them. But I like them and it seems like a good way to change things up.

Thoughts?

I have some nuts or seeds every day I LOVE nuts.

I follow an exchange plan, and because nuts and seeds are usually "good fats," I use one to two of my fat exchanges (45 to 90 calories) on nuts or seeds almost every day.

I eat lots of seeds and nuts everyday. I am vegetarian so is a good source of protein and walnuts omega 3s. Im still loosing weight even though there is lots of fats (healthy) compared to unhealthy fats.

I eat sunflower seeds all of the time, but usually in small amounts. The bag that I buy says that there is three servings, I usually make last for two weeks by sprinkling just a little at a time like in yogurt or in salads. I may not be getting a huge health benefit by not using very much but I am definitely getting a big flavor and crunch boost. I use pumpkin seeds this way as well.