Walnuts are unique among nuts because they mostly contain good, polyunsaturated fats including a rich source of omega-3. Polyunsaturated fats are recommended by the Dietary Guidelines for Americans as a replacement for saturated fat and may also provide satiety benefits. And increasing daily consumption of nuts, like walnuts, is associated with less long-term weight gain and a lower risk of obesity in adults.
Stuffing naturally sweet dates with walnuts makes for an energy-supporting snack that is packed with nutrients and totally satisfies a sweet tooth.
Serving size: 1/4 cup dates (about 5 dates) + 1/8 cup walnuts
Greek yogurt and berries
If you’re craving something creamy and sweet, reach for your tub of yogurt in the fridge—but steer clear of brands with added sugar. A serving of plain Greek yogurt topped with a handful of berries is a protein-rich, fiber-filled snack, says Tamara Duker Freuman, M.S., R.D., C.D.N., author of The Bloated Belly Whisperer. The berries lend a natural sweetness, while Greek yogurt provides gut-boosting probiotics.
Serving size: 3/4 cup 2% Greek yogurt and 1 cup blueberries