If you’re anything like me, you enjoy a good crunchy snack. Snacks are convenient, affordable, and perfect for holding off that peckish feeling between meals.
Lately, I’ve been making a conscious effort to increase my intake of healthy snacks and reduce the not-so-good ones. You know the ones, we won’t name names. They’re usually positioned right at eye level in the supermarket, cheaper than the healthier options, and often included in those tempting meal-deal bundles.
In short, they’re hard to resist and that’s no accident. These products are promoted by masterminds who’ve finessed the 7 P’s of Marketing.
Every fitness coach will tell you: “You can’t outwork a poor diet.” I used to think that wasn’t true, turns out, it absolutely is.
So let’s look at a few simple, nutrient-rich snack options that can actually support your health goals without derailing your progress.
Pumpkin Seeds: The Small But Mighty Snack
🩺 General Benefits
• Great for heart health, immune function, and blood sugar regulation
• Rich in antioxidants
• Support sexual, prostate, and urinary health
• May improve sleep quality
💪 Nutritional Highlights
Vitamin E, carotenoids, magnesium, zinc, fibre, omega-6 and omega-3 fatty acids, iron
⚠️ Be Aware
If you have seed allergies, check with your GP before adding these to your diet. Because of their high fat content, pumpkin seeds can go rancid if stored in direct sunlight or for too long. Overeating can also cause constipation due to their fibre content. Also, if they’re salted, watch your sodium intake it can elevate blood pressure.
Brazil Nuts: Power in a Handful
🩺 General Benefits
• Essential for thyroid and cardiovascular health
• Helps regulate blood sugar and blood pressure
• Supports bone density and muscle function
• Contains natural compounds that boost mood and brain function
• Rich in antioxidants and anti-inflammatory properties
💪 Nutritional Highlights
Selenium, vitamin E, magnesium, fibre, potassium
⚠️ Be Aware
Brazil nuts are nutrient-dense but also high in calories and selenium. A small handful (2–3 nuts) a few times a week is plenty. More isn’t better, moderation is key.
Almonds: A Staple for Strength and Longevity
🩺 General Benefits
• Help regulate blood sugar levels, ideal for men with diabetes or pre-diabetes
• Support digestive health by promoting beneficial gut bacteria
• Contain antioxidants that combat oxidative stress and premature ageing
• May help lower cholesterol levels
💪 Nutritional Highlights
Protein, fibre, vitamin E, magnesium, manganese, zinc
⚠️ Be Aware
Avoid bitter almonds, they can be toxic if eaten raw. Too many almonds can also cause bloating, cramps, or constipation, so keep portions sensible.
Final Thoughts: Make Snacking Work for You
Healthy snacking doesn’t mean giving up flavour or crunch, it’s about making smarter swaps. Choosing foods like pumpkin seeds, brazil nuts, and almonds gives your body the nutrients it needs to perform, recover, and thrive, right from the comfort of home. At the end of the day, home is where the health is.
🏠 Look out for our full Home Is Where the Health Is series for more wellness tips, home fitness routines, and smart nutrition advice for men over 40.
If you’re looking to upgrade your home workouts, explore our Home Workout Kit designed with your lifestyle and goals in mind. 