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Opt for almonds to stay healthy, this World Food Day!


cheese board with almonds and snacks

Every year, World Food Day is observed to promote global awareness and action for those who suffer from hunger and the need to ensure healthy diets for all. With this year’s theme focusing on building a sustainable future for all, people across the world will come together to bring to light the need to ensure food safety and nutritious diets for all.

Food is the essence of life and the bedrock of our cultures and communities. During such difficult times, when the world is facing a pandemic, preserving access to safe and nutritious food is essential. We all have a role to play, by making food choices that improve our health. We need to make efforts to stay healthy and to ensure good nutrition. A good way to start is by making informed food choices and consuming healthy snacks like almonds. Almonds provide many nutrients – such as protein, vitamin E, magnesium, riboflavin and zinc – that contribute to a healthy diet and healthy lifestyle.

Regional Head-Dietetics, Max Healthcare – Delhi, Ritika Samaddar said, “In 2020 due to the current raging pandemic situation, most families are spending a large part of their time indoors which has given rise to a sedentary lifestyle. This includes an increased digital dependence, higher screen time, erratic meal schedules, lack of exercise and activity, as well as increased consumption of unhealthy snacks. For many, working and studying from home led to an increased frequency in snacking and stress eating on fried/unwholesome foods. In the long run this can be harmful for your body. To break away from this vicious cycle, move away from calorie laden snacks to nutritious snacks like almonds, fresh seasonal fruit and yoghurt. Almonds in particular make for a healthy snack as they contain a host of nutrients, and offer a diversity of benefits across weight management, heart health, diabetes management and skin health. Snacking smart with almonds is a small yet great change that can aid in leading a healthier lifestyle.”

Emphasizing on the importance of healthy food and snacking habits, leading Bollywood Actress, Soha Ali Khan said, “I have always been very conscious about my food and snacking choices, even more as now I have a young daughter who sees me as her role model. Therefore I am very particular of the snacks I keep at home. My go to snacking option is almonds as they are a rich source of protein, a nutrient which is not only energy-yielding, but also known to contribute to growth and maintenance of muscle mass. Besides that, almonds are easy and quick to flavour and go with just about any Indian masala/spices. So be sure to keep a handful nearby to satiate those hunger pangs without compromising on your health!”

According to Sheela Krishnaswamy, Nutrition and Wellness Consultant, “A lot of people in the world, and especially in India are undernourished and their diets lack basic nutrients. As most of us learn to adapt to this new sense of normal due to Covid-19, it is important to take stock of your family and your eating habits and lifestyle. To lead a healthier and more wholesome lifestyle, start by including healthy foods such as almonds to your own and your family’s daily diet. Beyond adding a host of nutrients, daily almond consumption may also help in strengthening immunity as they are high in Vitamin E, which acts as an antioxidant to support pulmonary immune function. Vitamin E is also known to offer protection against infections caused by viruses and bacteria1.”

According to Fitness Expert and Celebrity instructor, Yasmin Karachiwala, “No matter how busy and stressful your life gets, compromising on your health and fitness should never be an option. No matter what the challenge is, be sure to push yourself to exercise for at least 30 minutes a day, and instead of feeling low – try to motivate people around you to join you. But only exercising isn’t enough. Make sure to complement your workout routine by practicing mindful snacking which will also aid in better weight management. I suggest to snack on almonds as they make for a healthy and tasty snack, and are known to have satiating properties that promote feelings of fullness which will also help in keeping your cravings under control.”

Commenting on the need to maintain an active effort towards maintaining a healthy lifestyle, Madhuri Ruia, Pilates Expert and Diet & Nutrition Consultant said, “A healthy lifestyle comprises of a series of healthy choices that you make for your family and yourself. These choices and efforts in the long run will help reap a diversity of benefits including a healthy weight, a happy heart and prevention from lifestyle diseases. To ensure a fitter and healthier life, one of the first and the best choices you can make is it to replace all fried, unwholesome snacks with healthier options like almonds, which are known to lower total and LDL cholesterol when included in a healthy diet and reduce levels of heart damaging inflammation. Additionally, according to a study published in the British Journal of Nutrition, researchers estimated that for every 30 grams increase (approximately 1 serving) of almonds consumed daily, an estimated 10-year coronary heart disease (CHD) risk score was reduced by 3.5%2.”

Healthy living requires a lot of commitment and patience. This World Food Day, let’s ensure staying healthy by consuming the right foods and exercising regularly!


Aman Mishra

(+91) 96505 13979                 

Sudarshan Mazumdar

1PPT on Nutritional modulation of immune function and the study on ‘Vitamin E administration may decrease the incidence of pneumonia in elderly males’

2Nishi S, Kendall CW, Gascoyne AM, et al. Effect of almond consumption on the serum fatty acid profile: a dose response study. British Journal of Nutrition 2014, 1-10, doi:10.1017/S0007114514001640 - See article at: