By Holly Schmitz, registered dietitian and CHCS Nutrition Services manager
February 16 is National Almond Day. Almonds are a good snack choice as part of a healthy diet.
- Almonds are rich in vitamin E, monounsaturated fats, fiber, biotin, calcium, phosphorous, and magnesium. They are both calorie-dense and nutrient-dense.
- Almonds have been suggested to reduce heart disease risk by lowering total and LDL cholesterol, and by exerting anti-inflammatory and antioxidant effects.
- The fat and fiber content of almonds help improve feelings of satisfaction and fullness.
- One serving of almonds is one ounce, which is about 23 almonds or 1/4 cup. One ounce provides about 165 calories, 6 grams of protein, 14 grams of fat (80% monounsaturated, 15% polyunsaturated, and 5% saturated), 6 grams of carbohydrate, and 3 grams of fiber.
- Find more on almond nutrients or compare almonds to other nuts.
Here are a few ways to enjoy almonds.
- Put chopped or slivered unsalted almonds on hot and cold cereals, salads, or baked goods.
- Make homemade trail mix with almonds, dried fruit, whole-grain cereal, and dark chocolate.
- Spread almond butter on sliced apples or whole-grain toast. For a richer-tasting oatmeal, add a tablespoon of almond butter as soon as teh oats are cooked and stir well.
- Try almonds in place of less healthy snacks such as chips, cookies, or candy.
- Try almond flour instead of all-purpose flour in baked goods, or as a breading for fish.
Sources: Harvard.edu, Almond Board of California.
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