Smart Snack: Almonds

Hi Friends!

I think I might be developing an obsession with blog series! I’ve been wanting to start up this little series for a while now and I’m finally getting around to it. I get a lot of questions about snacks from my readers. What do I eat for a snack? What are some healthy snacks? What are some on-the-go snacks that I can keep in my bag?

So, I thought it would be fun to do a few spotlight posts on some of my favorite snacks! I’m starting with almonds for a few reasons:

  • They’re a staple in my pantry.
  • Hubby & I eat them every day.
  • They great for your heart.
  • February is National Heart Health month.

Heart Healthy Almonds

I’m also using this post as an opportunity to highlight one of my favorite companies: Blue Diamond Almonds.

Blue Diamond will actually be sponsoring my trip to Blend Retreat in May!!!! Yippee!!! More to come on that soon :)

If you know me, or have been reading my blog for a while now, you know that I’m pretty picky when it comes to the companies I work with. I don’t do a whole lot of sponsored posts and I turn down a lot of opportunities to work with companies simply because they don’t fit with what I believe/don’t fit with this blog.

All that being said, Blue Diamond is one company that I’m proud to work with! I love their products (heck- I buy them even when I’m not working with them) and I love all the people that represent them as a company.

Blue Diamond is a proud supporter of Heart Health month and is encouraging everyone to learn more about the importance of keeping your heart healthy!


So let’s talk about heart health for a minute. I’m sure most of you have heard that almonds are good for your health, and here I am telling you guys what a great snack they make…but do you know why?


Here’s a little background:

The FDA approved the following claim in 2003:

“Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”

What exactly does that mean? Not to get all science-y on you but here’s a brief review:

Cholesterol is made up of HDL and LDL, which need to be kept in balance. When LDL is too high, it builds up on cell walls and creates plaque, which can clog blood vessels. This can cut off blood supply to the heart, or plaque can break off and cause blood clots which can lead to heard attacks and strokes. By lowering the amount of LDL cholesterol in your blood, you give the HDL a chance to clean up the excess LDL and prevent plaque from building up, thus reducing your risk for heart disease. Since heart disease is the leading cause of death in the U.S., finding ways to decrease the risk is important.

See why almonds are a great addition to your everyday diet? If you’re still not convinced, here’s a few more benefits of almonds:

  • They’re high in monounsaturated fat
  • They’re a good source of fiber
  • They’re a good source of Vitamin E, Magnesium & Copper
  • They’re a good source of protein
  • They can help improve insulin sensitivity
  • They can help reduce inflammation

Bottom line: Almonds are a smart snack for more reasons than one.

However, there is one thing  you should keep in mind. Almonds are a fairly high calorie snack, so make sure you stick to the correct portion size! A serving is 1 oz. That equals about 23 whole almonds. In that serving, you’ll find about 160 calories, 14 grams of fat (only 1 of which is saturated), 6 grams of protein and 3 grams of fiber.


So we know why they’re good for you and how many you should eat…all that leaves is HOW you should eat them, right?

A few suggestions:

  • Raw and plain
  • In your trailmix
  • As an oatmeal topping
  • Mixed with yogurt
  • Ground into almond butter

Almonds are a heart healthy snack that can be eaten a variety of ways. Here are few ideas!

Let’s chat: Do you like almonds? What’s your favorite way to eat them?


PS…Blue Diamond is also having a fun little Instagram contest in honor of National Heart Month! It’s super simple. Here what you do:

  • Take a picture of your almonds in the shape of a heart
  • Upload to instagram and post the picture with the hashtag #bluediamondhearts

That’s it. If you do that, you’re automatically entered to win one of four Polar heart rate monitors and a Blue Diamond products giftpack!

And while you’re at it, be sure to follow @BlueDiamond on Instagram so you don’t miss out on all the fun pictures they take!

 **This post was sponsored by Blue Diamond. All thoughts and opinions are my own**

About Lindsay

Lindsay Livingston is a Registered Dietitian and new mom from Columbus, Ohio. On her blog, she shares simple, healthy recipes, nutrition tips, workouts and snapshots of her life. Follow her on Twitter @LeanGrnBeanBlog and Instagram @TheLeanGreenBean and be sure to subscribe via RSS or email so you never miss a post!


  1. I wish I loved almonds as much as you, but honestly I’m just not all that into them. Does almond butter count? I love almonds in creamy form, but eating them whole just doesn’t really apple to me. Maybe it’s the texture?
    Avery @ Southern Belle Living Well recently posted..The Spicy Soup Trick

  2. I absolutely love almonds and eat them almost every day with an apple for an afternoon snack! And almond butter? Heavenly!
    Michelle @ Eat Move Balance recently posted..Sun-Dried Tomato, Goat Cheese and Spaghetti Squash Bake . . . Must Try!

  3. We have our office stocked with nuts so the best part is…snacking healthy and not having to pay for them. It’s great working at a health center LOL! 😉 I love this series too!
    Hollie recently posted..Pineapple Upside Down Waffle

  4. almonds are my absolute favorite go to snack. i keep them in my desk drawer at work, at home, and usually carry a few with me in my purse!
    Glenneth recently posted..Tuesday’s Top Tweets

  5. Love almonds! Almond butter is definitely my favorite but soaking almonds is also super tasty!

  6. I SO wish I wasn’t allergic :( Almonds would make such a great addition to my snack attacks 😉
    Madeline @ Food Fitness and Family recently posted..American Flatbread Organic Pizza: Making Healthy Cooking Easy

  7. Love blue diamond!!
    Liz @ The Lemon Bowl recently posted..Shrimp Pho – Vietnamese Noodle Soup

  8. Sad to say, but I typically buy Blue Diamond almond in the form of milk! ha! So, I’m missing he fiber, but I am getting the magnesium and vitamin E for sure :) I typically buy my almonds in bulk to save some money, or Emerald’s cocoa roasted almonds, they are so addicting. But the blue Diamond Almond Milk is my favorite! I’ll have to post a heart on Instagram.
    The Candid RD recently posted..Cashew, Lentils and Brown Rice-Stuffed Portobello Mushrooms

  9. I love almonds. I usually keep some at work in my mailbox or locker if I run out of other food, so I make good choices :) I love them because they are full of fiber and protein like you said! I like just eating them plain or chopping them up and adding them to protein balls!
    Sara @ fitcupcaker recently posted..Rocky Road And PB Thins

  10. While I like to vary my snacks, I always end up packing almonds for my snack maybe four times a week because, they’re yummy, and SO quick and easy to pack!
    Anne recently posted..A Gosh Darn Good Sunday

  11. my favorite brand! YAY! I love the cocoa ones with sea salt or the jalapeno, YUM! Congrats LINZ!
    lindsay recently posted..Sweet Saucony: Virrata Shoe Review

  12. Banana, Almond, Chocolate Chip Drizzle….holy moly!
    Kierston recently posted..Daydreams Fitness Wear Sponsored Athlete: Am I Daydreaming?!

  13. So you’re telling me that you’ll bring me some almonds to Blend??? :)
    Lindsay’s List recently lately….praise reports

  14. Congrats on the sponsorship!!!

    I love almonds. Today I’m having them in my salmon salad with some blackberries!
    Laura @ Sprint 2 the Table recently posted..Work It Out on the Incline + Saucony Virratas

  15. Millie Jones says:

    I love, love, love almonds! I usually eat them every day as well. My favorite way is probably raw plain almonds. They have such great flavor just by them self. I also love putting them in bars I make or blending them up into yummy almond butters!!!

  16. I did not know all of that! We don;’t eat much in the way of nuts, though we really should. I do love the almond slivers in salads though
    Emily @ FitMamaInTheCity recently posted..Cupid’s Chase Recap

  17. LOVE the blue diamond coconut flavored ones or the cocoa roasted ones. Always have it as a snack each day!
    Lauren recently posted..Unplugging

  18. I love the toasted coconut flavor they have!
    Julie recently posted..MIMM: Balboa Island, Seal Beach, Long Beach Day Trips

  19. Hi Lindsay!

    What a fun post. I am super craving some almonds right now! Great site and nice to be in touch. Moni xx

    Will for sure being on Intstagram for all the fun.

  20. Yay!! So excited for you!! Blue Diamond Almonds is a great company to work with. Can’t wait to see you in May!
    Christine @ Love, Life, Surf recently posted..Let the training begin

  21. Congratulations girl!! I’m so excited for you!!
    Almonds are my snack of choice too!
    Melissa @ Treats With a Twist recently posted..Flourless Chocolate Peanut Butter Cookies

  22. almonds rock! i need to be careful though because they are super easy to keep taking handfuls of and popping in my mouth. 😉
    Haley @ fullnfit recently posted..just THAI this

  23. I love almonds! I always make my own trail mix for the kids and put almonds in it. They love them too.
    Tanya recently posted..The Best WordPress Anti-Spam Plugins for 2012-2013

  24. Almonds really are a GRREAT snack but lately I have been meeting more and more people who cannot eat them because of allergies!
    GiGi Eats Celebrities recently posted..And The Binge Eating Award Goes To…

  25. My family and I love Blue Diamond almonds and use them for more than just eating out of the bag! LOVE them
    Lisa @ RunWiki recently posted..Kyle’s Krusade Race Recap

  26. LOVE almonds!!!! I have been seeing the Instagram pics & enjoying them!!! :)

  27. Great post about one of my favorite nuts! I always keep almonds on hand. I love to make my own almond butter and even almond milk!
    E recently posted..adventure time at xplor park

  28. I love almonds! I always have some in my purse/backpack/pantry for healthy snacking. I love dipping almonds in chocolate peanut butter for a special sweet treat :)
    Nicole @ Fruit ‘N’ Fitness recently posted..Can’t get Enough Yogurt Bowls

  29. What an awesome blog sponsor! They’re a great company. I need to work on pitching to companies for trip sponsorships. I love nuts but am trying to figure out what is causing my IBS and am a little worried raw nuts might be a culprit. :(

    [WORDPRESS HASHCASH] The poster sent us ‘0 which is not a hashcash value.

  30. Ah I think my comment got eaten. But congrats on an amazing partnership! Blue Diamond is a great brand! I need to start pitching companies for conference sponsorships, I get so scared.
    Erin @ Girl Gone Veggie recently posted..Live Smart with Schwan’s Delivery

  31. I’m not a huge nut lover. For years, I didn’t eat nuts or anything with nuts in it. Then I discovered almonds. They’re so different from other nuts! Now I put them on my salad, in my smoothies, protein bites, cookies, everything! And I love almond milk! Just read an Outside magazine list of 6 superfoods for athletes – almonds were on the list!
    Alison @ racingtales recently posted..Chocolate Cherry Chia Protein Nutella Nibbles

  32. Congrats on the sponsorship girl!! I love me some almonds… I think I should buy stock in Blue Diamond! lol
    Brittany @ Delights and Delectables recently posted..Feelings of Loneliness: An Update on Food Allergies and Health

  33. Almonds are my favorite snack too! And Blue Diamond is hands down the best brand out there. They have amazing flavor choices. Some of my favorites are Habanero BBQ, Wasabi, Lime N’ Chili, and Honey Dijon. I have a hard time sticking to the 1 oz serving size. I could almost eat a whole tin in one sitting. I’ve been slightly afraid I might actually turn into an almond.
    Katie recently posted..Weekend Recap: Chocolate Wine and Cake Ballz

  34. I eat almonds whenever I need some quick energy or even just a quick snack! They taste great and are very healthy! Also a great source of protein!

    I also love the flavour choices as well ^^

  35. Almonds are truely nutritious and good for health and heart. Nice write up…..loved it!!
    Health n Fitness Care recently posted..Hysterical Pregnancy Symptoms Are Due To Psychosomatic And Physical Issues


  1. […] few months ago in my Smart Snack: Almonds post, I told you guys that Blue Diamond is actually sponsoring my trip this year and I […]

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