YES It is also critical that nuts, vegetables, legumes, etc. have enormous varieties of micronutrients, which are ultimately critical to health. Not only are

YES It is also critical that nuts, vegetables, legumes, etc. have enormous varieties of micronutrients, which are ultimately critical to health. Not only are micronutrients key to long-term health, they are also key to satiety, which is key to avoiding weight gain. If your diet is missing some nutrient or micronutrient, it will keep prompting you to eat until it finds enough; and it won't be concerned that the extra calories needed to obtain that micronutrient will cause excess fat gain. The biggest two changes I've made in the last few years are growing a small garden to augment lunch with just-picked spinach, mustard greens, arugula, lettuce, etc. and adding a 75g bowl of mixed nuts (generally almonds, walnuts, pecans, & cashews) with a bit of natural honey or olive oil to lunch. I've never felt as healthy, found it as easy to maintain weight, and yet eating what I want. I wish I'd used the nut 'hack' back when I was in international sports competition...