Nuts offer magnesium, niacin, vitamin E, copper, and manganese, as well
as other phytochemicals that are health protective, like resveratrol
(reduces heart disease). All this means, nuts have a powerful impact on your
health.
Nuts protect against the diseases of aging. That is, people who eat nuts
or peanut butter five or more times a week reduce their risk of heart
disease and diabetes by more than 20% .

If you are enjoying nuts as a recovery food after a hard workout, be
sure to eat some carbs along with the nuts. While the protein and
(healthful) fat in nuts abates hunger and helps build muscles, only carbs
(re)fuel your muscles. Some carb-protein nut combinations include: peanut
butter + banana; nuts + dried fruit; almonds + (packet of instant) oatmeal.
Nuts offer only a little protein—for example, about 8 grams in two
tablespoons peanut butter (the amount in a typical sandwich). This is not
much, considering the protein needs of most active women are 60 to 90 grams,
and active men may need 80 to 120 grams. Hence, vegetarian athletes need to
really eat a lot of nuts and peanut butter if this is their main source of
protein!
Easier yet, boost your protein intake by adding this childhood memory
back into your daily sports diet: a glass of milk along with the peanut
butter sandwich! In general, enjoy nuts, in moderate portions, as an
integral part of your meals and snacks.

2. Eat little and often.  The best snacks to nibble on between meals include fresh fruits, nuts, toasted seeds, and small tubs of yogurt.

3. Avoid salty foods, which aggravate fluid retention, and also overly sweet foods,  If the urge to comfort yourself with a dose of chocolate is overwhelming, carrying a small bottle of vanilla essence around with you and having a sniff whenever the craving hits really helps to satisfy your chocolate lust, without saddling your body with excess calories.

4. Reduce your consumption of alcohol and caffeine-containing drinks, better still, cut them out altogether.