Calories verses nutritional value

I was wondering at what to put the nutritional value of food over the amount of calories they contain. For example, I regulate my calories fairly closely and usually am always well under the daily recommended amount, but there are some days that I feel like I am hungry all day. As a general rule, I enjoy eating raw mixed nuts as a snack, but they tend to be high in calories. I exercise about 6 days a week for about an hour a day and can usually burn about 350 calories with each work out, but sometimes those snacks will still put me over my recommended 1550 calories a day. I tell myself that it is a healthy fat and it is okay, but now I am not so sure. The alternative to raw nuts would be 15 mini pretzels or some soy crisps. I am confused about which direction to go. Any assistance would be greatly appreciated

[Renee Radenberg]

Nuts do contain the ‘good’ fat; however, you do have to be careful on the amount you eat. If you want to stay within the 1550 calories per day and eat the nuts, then recommend cutting back on something else. Maybe use the nuts in a salad as a main meal so you are getting protein with carbohydrate vegetables, and good fats.

[blondie0505]

Are you burning 350 calories just in your cardio? What kind of cardio are you doing? ok, fyi, if you do strength training (weights) for a half hour you burn about 100 or so calories, but you continue burning that many calories per hour for 4 hours after. Make sure you lift weights. Cardio alone actually raises your body fat. Whats your diet like? Try increasing your protein intake. EAS makes a great pre- made low carb protein shake, Walmart carries it. I normally eat about 1500 calories. Here is my daily diet:

2 eggs and I piece of whole wheat or rye bread with 1 tbsp all natural peanut butter
snack: low carb protein shake and Fiber Plus brand fiber bar
lunch: flavored tuna, chicken with salad, or sandwhich with some kind of meat, 1 piece of fruit (apple or serving of grapes), and 2 little pieces of candy, normally some kind of Reese's!
afternoon snack: fruit
dinner: protein shake and fiber bar or meat with veggies

this normally comes out to 1500 calories and I'm full the whole day (and trust me, I can eat a whole pizza in one sitting). oh, and this is how you can tell what your body needs: if you crave something more salty or crave nuts, you need to increase your protein intake. If you crave carbs like bread, crackers, and fruit, then you need more instant carbs. I normally only allow myself 1/4 c nuts daily, unless you eat no other carbs except meat and veggies, then you can up it to 1/2 c. Otherwise, maybe do the whole half a sandwhich and peanut butter, will fill you up more. Only do the pretzels if you crave bread.

[dinkee]

my calories are largely burned with cardio but I change it up through the week. I jog a couple days. I walk on the treadmill at 10% incline (which is a great workout), I swim, and I also do tai chi (not cardio but certainly strength training for the legs) I have added some low weight, hi rep workouts, but I only do about 15 minutes as of right now. I had my should reconstructed (ripped the ligaments off of both sides, tore the tendons, and rotator) so my weight ability is limited. I try to counter that with the swimming which is less intrusive to my arms.

Normal diet is
Breakfast: Ultra Meal Plus shake
Snack : apple, or pear or luna bar (I travel a lot so i need things I can take with)
Lunch: usually fish and salad or fish and steamed veggies or a veggie soup
afternoon snack: dont always have one, but if I do it is non fat yogurt or nuts or luna bar or soy crisps
Dinner: varies significantly..normally lean meat and some sort of veggies (either steamed or a salad) and usually a small serving of beans (goof fiber)

that is a typical day for me. I don't really eat candy at all, btu if I do it is 4 almond M&M's or 1 square of dark (70%) chocolate. Or I will eat a slim-a-bear or skinny cow ice cream treat about twice a month.
I drink water, no soda, no tea, no sugar

Thanks for your suggestions.