Almonds are the perfect snack to stay and get healthy. OK. Maybe not covered in Hershey Kisses, but it’s a start I guess.

According to the Daily Mail, snacking on almonds not only decreases your appetite, but also does so without increasing your body weight. And the benefits don’t end there. Eating 1.5 ounces of dry-roasted, lightly-salted almonds daily will also improve your levels of vitamin E and monounsaturated (“good”) fat intake.

Snacking has become a nearly universal behavior in the United States, with an estimated 97 percent of Americans consuming at least one snack per day. Considering more than two-thirds of us are overweight or obese, it’s good to find a snack that is filling but has little risk for weight gain.

Despite consuming approximately 250 additional calories per day from the almonds, the study participants did not increase the total number of calories they ate and drank over the course of the day or gain weight over the course of the four-week study. In addition, after eating the almonds as a snack, the participants reported feeling less hungry between meals and had less desire to eat at the next meal.

[via: Daily Mail]