Nuts All Day

High in protein, monounsaturated fats, fibre, potassium, vitamin E, and many trace minerals, nuts can help curb cravings and keep blood sugar and energy levels stable for hours. They are also portable and have a long shelf life.

It is important to watch the portions--1 ounce of almonds (about 23 nuts) weights in at 160 calories. Nutritionists suggest we limit ourselves to one serving a day.

In her book, Go Green Get Lean, Kate Geagan provides a few suggestions on how to met our daily 1-ounce requirement:

• Add 1 ounce of almonds to 1 cup fat-free plain yogurt and 1/2 cup fresh fruit.

• Spread 2 tablespoons all-natural hazelnut butter on 5 whole grain crackers.

• Sprinkle 1 ounce of cashews on your stir-fry or in your salad.

• One ounce walnuts with 10 dark chocolate chips makes a good afternoon snack.