When you compare 120 calories for six whole-grain crackers to 185 calories for an ounce of unsalted walnuts (that's 14 halves), the first option seems best. But think again: “The nuts provide omega-3 fatty acids, which help turn off hunger messages in the brain, while the carbs in the crackers may do the opposite,” Albert says. And while both have about the same amount of protein and fiber, the walnuts have zero
sodium—something we all need to cut back on anyway, for our health and to banish bloating.
