////////////Pistachios
Of all types of nuts, they contain the highest level of phytosterols — natural plant compounds that have been shown to lower cholesterol. They're also my "nut of choice" when it comes to weight loss: For 100 calories you get about 25 pistachio nuts (per nut, they're the least caloric of all nuts) and, because you have to remove the shells, they'll slow down your eating!
100 calories, 5 g carbohydrates
Exchanges: 2 fats
///////////////SNACKS=Veggies with Guacamole or Hummus
Guacamole (a heart-healthy pick, thanks to the monounsaturated fats in avocado) and hummus (made from nutrient-rich, high-fiber chickpeas) both make great snacking dips. Try a quarter cup of either with sliced vegetables for your next mid-afternoon pick-me-up.
120 to 150 calories, 13 g carbohydrates
Exchanges: 2 vegetables, 1 to 2 fats
//////////////Apple and Peanut Butter
Another high-scoring snack that can be quickly assembled by slicing a small apple and topping it with a level tablespoon of natural peanut butter. High in protein, high in fiber, and plenty of taste in every bite.
166 calories, 22 g carbohydrates
Exchanges: 1 fruit, 2 fats
////////////////Yogurt with Flaxseed or Nuts
Yogurt is an excellent source of lean protein, which plays an important role in weight loss and managing blood sugar for type 2 diabetes. Top a six-ounce container of calcium-rich nonfat plain or artificially sweetened yogurt with two tablespoons of ground flaxseed and you'll add a heart-healthy boost of omega-3s. For added variety, swap the flaxseed for 1 tablespoon chopped almonds, pecans, or walnuts. Note that I recommend artificially sweetened yogurt for diabetics rather than regular sweetened yogurt to keep carb intake to a minimum.
150 calories, 20 g carbohydrates
Exchanges: 1 to 2 fats, 1 fat-free milk
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