Dried fruit or a handful of nuts? Go nuts! Yes, they’re much higher in calories and fat than the dried fruit, but they also have vitamin E, fiber and protein. In a three-month study, people who snacked on nuts, shed four more pounds than those who had a carbohydrate-rich snack instead. All the sugar in dried fruit makes it high in carbs. Just keep in mind what a portion of nuts is: 14 walnuts, 22 almonds, or 49 pistachios.