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A. "Nuts are high in filling fiber, with two to four grams per ounce," says Linda McLachlan, RD, founder of Nutrition Matters, LLC. Plus, they supply protein and heart-healthy unsaturated fats -- a winning combination of nutrients that helps ward off hunger and keeps you satisfied. But you may be able to sidestep your allergy by seeking out seeds, which have the same craving-kicking ability and similar flavor (just check with your doctor first). Opt for 150 to 200 calories' worth (about a quarter cup of sunflower seeds or a half cup of roasted, unsalted pumpkin seeds). Or reach for other snacks with a similar nutritional profile: one cup of edamame, one cup of nonfat yogurt with one tablespoon of ground flaxseed, or a four-inch whole wheat pita with a mashed quarter of an avocado.
Originally published in FITNESS magazine, February 2010.More on Diet Snacks