I am Diana Mirkin and I am going to explain to you why seeds are included in the Dash Diet. There are actually several different groups of seeds that we have you eat when you are following the Dash Diet, whole grains or seeds of grasses, you can eat as many of those as you like. Beans and other legumes such as split peas are seeds that you can eat in any quantity you like because they fill you up. Both; whole grains and beans are good sources of protein, they are good sources of fiber, they are good sources of good carbohydrates because they are bound up with the fiber that comes when you eat a whole seed. Now, nuts and seeds like, snack seeds like sunflower seeds are also wonderful to put into your whole meal salads but you need to limit the quantities of those a little bit. We recommend one to two tablespoons of nuts and snack seeds in a salad sprinkle them into your salad rather than eating them out of the dish. You would be amazed how easy it is to go through a couple more of nuts, if you are sitting there eating them out of the dish and they are very concentrated sources of calories. So, while we are following a Dash Diet use your nuts and your snack seeds in small quantities and sprinkle them on to your oatmeal or onto your whole meal salad. Nuts and seeds and beans and grains are wonderful nutrients because they come in nature's perfect little package with everything that's needed to make a baby plant. Seed is a baby plant and you have to have minerals, vitamins, the essential fatty acids and the food source to make the plant grow and all of those are nutrients that your body needs when you are following the Dash Diet. Next, we are going to talk about beverages that you can and can't eat when you are on the Dash Diet.