While specific nutrients vary, nut butters guarantee a solid dose of protein, healthy fats, and fibre, according to Taub-Dix. ‘Go for those that contain only nuts and check labels to limit additional fats, sugars, and salt,’ she recommends.

Incorporate more healthy fats into your breakfast by swirling a spoonful or two of nut butter into your oatmeal.

Per 2-tbsp serving: 190 calories, 16 g fat, 7 g carbs, 4 g sugar, 138 mg sodium, 2 g fibre, 8 g protein