. "This is really helpful from the fbd pocket guide: If your chosen mufa is oil, nuts, or seeds, pair the serving with the following: 3oz lean protein 1/2 cup cooked whole grain, such as brown or wild rice, or 1 whole grain bread serving, such as half of a whole wheat pita or 1 cup of fruit 2 cups raw or steamed veggies example: 3 oz grilled salmon served w/ 1/2 cup whole wheat couscous mixed w/ 2 tb" . . .