I am not sure that sunflower seeds and nuts are actually browns - at least I don't use them that way. They can be a good addition to my program. I put sunflower seeds or walnuts in my salads, for instance. They have some protein and fats in them, and I use them in those categories (although they are just supplementary protein for me.)
Allison

: I am hovering between steps five and
: six, well satisfied with new
: habits, weight maintenance and
: health.
: It has taken me ages to move away
: from so many white pastas, breads
: and crackers
: .Three was a hard step but getting
: totally into enough brown or
: grainy foods is now my focus as I
: relapse at the sight of tortellini
: and find my wheat allergy makes me
: bit leery of all of the big rough
: whole grainy stuff
: My journal tells me that my body
: likes smooth foods finer grains
: like rice.
: Lately I have added sunflower seeds
: and more nuts of various sorts to
: maintain this good weight.I can
: see that step six will also mean
: more browns.How about those seedy
: foods?