I just want to say nuts of any kind should be avoided. They are LOADED with calories and bad fats. Just two or three cashews is a nightmare of dietary horror.
The resources others have mentioned are probably good, but if you want it straight from the bible of food, go to the FDA website. It breaks down every single food you could possibly consume by all components from fat to protein to nutritional benefit, vitamins and minerals.
It's so important to read labels. And labels can be deliberately confusing and tricky because they might list the percentage of RDA, but you might read it as a percentage of nutrition.
I actually started a journal after I had my surgery in 2008. I wrote down every single crumb I ate, and made columns (you could just use a ledger book and take advantage of the fact that it has columns you could customize) and i used measuring cups, spoons and a kitchen scale to make sure I knew EXACTLY what I was consuming. I lost 75 pounds in my first 3 months because of this, then slowed way down and stalled for a while, but it was all good. Even if I wanted to eat something that wasn't on my self-approved list, I wrote it down, and just accepted it as a normal blip I approved of, because I'm not perfect and it helped me realize that. I was so highly pressured to BE perfect (strict Christian upbringing) that any tiny sin or mistake... oh, I can't even tell you how deeply it affected my self esteem.
Anyway, here's the thing: People like us, who have become so obese we need surgery to deal with it, are different than the people around us who seem to eat anything they want without ever gaining an ounce. And THAT'S OKAY. We are special, and we have to study and learn about food and exercise and how digestion works.
But the one thing we don't need, no matter how often we fail, is shame. Shame is what gets most of us into this in the first place. Just stand outside yourself and look within. Take a passionless inventory of where things should change. Do not criticize yourself. Get smart and then ENJOY EATING. It's a good thing. We live in a really messed up society where body image is concerned. I hate this expression but I'm going to use it: IT IS WHAT IT IS.
You have the power to change, but the self-criticism you may feel is part of the eating disorder you have. People who are obese have an eating disorder. Period. You may not be bulimic or anorexia, but if you didn't have a disorder, you wouldn't have any problems relating to food, or cycles of shame beating up your brain. Trying to look like a fashion model is a trap. It's smarter to learn to think holistically.
And of course, practice acceptance. OF EVERYTHING AND EVERYONE. I don't mean politics and stuff. I mean, love everyone. The Bible verse that advises us to do unto others what we'd have them do to us should be tattooed on our brain.
But don't eat nuts as a snack. Even chips would be better than nuts.
I already said how much I appreciate this group in my "happy new year" post, but let me say it again. I read this group every day. There's nothing else I read every day, including email or the bible. I try to read affirmation books often (I have about a dozen) but this group edifies me in a way no "spiritual" book ever could. You are all so brave for being here and sharing. As others have said, I appreciate this group so much.
Make sure that along with the effort you've put in to get to and through surgery, you study nutrition at an official government site. Then before you put that cashew in your mouth, you'll know what impact it will have on your body.