How many tablespoons of olive oil and grams of nuts are recommended a day for good health?

I generally eat a low fat diet eating lots of fruit and vegetables with wholgrain pasta, bread and rice, skinless chicken, low fat milk and cottage cheese etc so thought I needed to add Olive Oil and Hazel Nuts, Cashews, Brazils and Pumpkin Seeds to get enough fat. How much of the Olive Oil, Nuts and Seeds should I be eating per day for good health without eating too much? Thanks in advance.How many tablespoons of olive oil and grams of nuts are recommended a day for good health?
There is no need to be pedantic about it. Use olive or any nut oil as a salad dressing or for cooking. I usually eat a few nuts and seeds every day - always include a couple of brazil nuts for the zinc.


Grated or chopped nuts can make a nice addition to rice or pasta dishes and salads. You can always dress dishes with a vinaigrette made from oil of your choice shaken up well in a jar with some mustard and vinegar. You can flavour it by putting a crushed garlic clove in and it keeps for ages.


Experiment with small amounts to find one you like.