Nuts and Seeds: A Healthy Afternoon Snack

— Written By Marcus McFarland
en Español / em Português

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Wooden Serving Board of Various Nuts and Seeds

Looking for something to snack on during an afternoon craving? How about nuts or seeds. Nuts and seeds are a great snack that are packed with nutrients like vitamin E and healthier monounsaturated fats for the body. Be sure to get in at least 3 ounces or 3 1/4 cup of nuts and seeds in your week!

When purchasing nuts like almonds, hazelnuts, and walnuts; consume around 1 oz “Lightly Salted” or “No Salt” options to curb on the amount of sodium sodium. Another type of nuts to avoid are labeled “Honey Roasted” Be sure to pick nuts that are oven roasted to curb on added sugar. For seeds likes sunflower, pumpkin, or flaxseeds; have about 1 tablespoon to 1 ounces of seeds.

Various Seeds Spread

Some seeds like smaller white sesame seeds can be used as garnish or seasonings. Bigger seeds like the tan sunflower seeds or green pumpkins seeds shown can be eaten raw or roasted.

You can give your seeds a little bit of flavor by toasting them with your favorite herbs and spices. Below is a wonderful recipe for Rosemary Chili almonds that’s a perfect snack for on-the-go. If you have an allergy to nuts, try this recipe with pumpkins seeds instead! So the next time you’re looking for a snack, why not try a handful of nuts or seeds?

Rosemary Chili Almonds


1 Tablespoon olive oil
½ Pound (approximately 2 cups) almonds
3 (3-inch) Sprigs of fresh rosemary, leaves removed and chopped (or 1 tablespoon dried rosemary)
1 Teaspoon crushed chili flakes (use more or less depending on your desired level of heat)
1/2 Teaspoon salt


  1. Use a large skillet over medium heat. Heat the oil and add the almonds. Stir to coat the almonds.
  2. Add the rosemary leaves, crushed chili flakes, and salt. Toss to coat the almonds.
  3. Cook over medium heat stirring almost constantly for 15 minutes. Do not allow the almonds to get too brown.


“Nuts about Nuts” – Penn State Extension

“Body Balance: Protect Your Body from Pollution with a Healthy Lifestyle Nutritious Nuts and Seeds” – University of Kentucky College of Agriculture, Food and Environment Cooperative Extension Service

“Rosemary Chili Almonds” – Recipes – Med Instead of Meds