This is turning into one of those health blogs.

After using MyPyramid.gov to track food for years, I've started to lose my confidence in it.  After tracking my breakfast this morning I don't think I'll be using it as a reliable source.

My breakfast smoothie:
-1 cup blueberries
-1/2 cup raspberries
-2 tbs almond butter
-1 1/2 cup almond milk
-1 tsp agave nectar
-1 tbs cacao

according to MyPyramid.gov:

Food Energy/Total Calories (kcals)	568	2011
Protein (gm)	21	46
Carbohydrate (gm)	70	130
Total Fiber (gm)	20	26
Total Fat (gm)	28.4	15.8 - 22.1
Saturated Fat (gm)	2.7	< 6.3
Monounsaturated Fat (gm)	14	**
Polyunsaturated Fat (gm)	8	**
Linoleic (omega 6) (gm)	7.1	11
Alpha Linolenic (omega 3) (gm)	0.8	1.1
Cholesterol (mg)	0	< 300
Vitamin A (mcg RAE)	13	700
Vitamin C (mg)	27	65
Vitamin E (mg a-TE)	10.2	15
Thiamin (mg)	0.7	1
Riboflavin (mg)	0.6	1
Niacin (mg)	3.1	14
Folate (mcg, DFE)	65.1	400
Vitamin B6 (mg)	0.4	1.2
Vitamin B12 (mcg)	0	2.4
Calcium (mg)	156.7	1300
Phosphorus (mg)	403.7	1250
Magnesium (mg)	204.1	360
Iron (mg)	4.6	15
Zinc (mg)	2.5	9
Selenium (mcg)	7	55
Potassium (mg)	1045	4700
Sodium (mg)	192	1500 - 2300

So my issue here.  It doesn't distinguish between good sources of fat and everything else.  It's also very unspecific with the brands of foods; I couldn't pick almond milk so I had to put down soy milk and I couldn't pick cacao so I put down carob.  So all the fat it tracked (from the almonds most likely) is good fat that you need on a low carb diet.  The fats from sources like coconut and nuts may raise cholesterol but overall, it raises good cholesterol and lowers bad cholesterol. Nuts also provide nutrients that you sometimes can't find in other places.  http://www.sixwise.com/newsletters/05/06/29/if-you-are-nuts-about-health-try-the-top-6-healthiest-nuts.htm

I think that's pretty much all.