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sohi
@Tenderloin
30g of nuts is like 200cals as long as you weigh it fine but if you just eyeball a handfull it could be 30-50g.
If I'm trying just specifically to lose weight then I think of foods which are high volume (skyr, leafy greens, cucumber, slaw etc) or lots of bites which help to feel full and increase protein for satiety. One of the reasons I like to eat with chopsticks is it means it takes longer to eat!
Also potatoes get a rough deal but are super filling, decently nutritious and more filling than bread/pasta for the calories.