Nuts are one of nature's perfect foods, since they offer a highly nutritious package of fiber, protein, and heart-healthy unsaturated fats, plus antioxidants. Because they're portable and don't require refrigeration, you can stash them in your purse or car for an "emergency snack" when you're on a tight schedule. I recommend one ounce (about a quarter-cup, and don't go overboard since they're high in calories) of unsalted almonds, cashews, pecans, walnuts, peanuts, macadamia nuts, or soy nuts.
180 to 200 calories, 4 to 9 g carbohydrates
Exchanges: 4 fats