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Take the 30-Day, ‘One Little Change’ Pledge

Thinking about making some lifestyle changes to benefit your health? Taking a 30-day pledge that includes eating nutrient-rich almonds could be just the ticket…


By Kayleigh Giles

Senior Copywriter at Immediate Media


So, you’re taking steps towards being a healthier version of you – but where to start? A 30-day pledge may sound tough at first, but with the right mindset and ambitious but attainable goals, you’ll be well on your way to achieving what you want. Eating a handful of almonds (around 23 almonds or 30g) may sound like a simple change but these nutrient-rich nuts offer 6g of plant-based protein, 4g of fibre, and 13g of good unsaturated fats per 30g serving which deliver slow-release energy to help keep you going throughout the day.

Better still, why not make the most of the long-lasting energy that almonds can provide and take on two additional pledges? It may be doing more of a certain type of exercise – perhaps you’ve been thinking about taking up swimming or practicing more yoga? Or maybe it’s not something you want to start doing, but rather stop doing, such as smoking or eating sugary foods (almonds can even help curb unhealthy snacking). Whatever you decide, make sure it’s right for you – and try your very best to stick to it. You can do it!

Why should I eat almonds?

Almonds are scientifically proven to help our bodies in all sorts of ways, from aiding recovery after exercise to improving the health of your skin. A low-glycaemic index food, they provide important vitamins and minerals including 60% of your daily recommended amount of the antioxidant vitamin E.

Almonds are also high in magnesium, which contributes to the reduction of tiredness – making them an ideal choice for healthy lifestyles and a deliciously easy way to snack smarter. Plus, they’re the perfect addition to your daily beauty regime because they provide two B vitamins (niacin and riboflavin), zinc and copper, all of which contribute to the maintenance of skin.

Is there any evidence to back up just how good almonds are?

The data surrounding the positives of eating almonds is extensive to say the least. In fact, they’re one of the world’s most researched foods – with more than 200 published studies to date. Many of these studies highlight the wealth of nutrients found in these game-changing nuts. There are even randomised, controlled studies that investigate how almonds deliver health benefits for heart health and prediabetes – and the fact they’re so easy for you to eat just makes all of that evidence even sweeter.

How many almonds should I eat each day?

To get the most out of your almond consumption, a sensible portion to aim for is about 30g (that’s about 23 almonds) per day, but of course you don’t have to eat them all at once. You can enjoy them however and whenever you want to, be it as a snack on its own or as part of other snacks or meals (think crumbled on top of fish or added to dried fruit and nut mixes). When you eat this number, you’re giving your body the best chance of reaping all those fantastic almond benefits!

Need some more pledge ideas?

Before you go, here are some additional pledges to help inspire you:

  • Walk at least three days a week
  • Meditate each morning or evening
  • Sleep at least seven hours each night
  • Create a more relaxing bedtime routine
  • Incorporate more whole foods into your diet

See what BBC Good Food has to say about almonds.