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Despite the fact that it is not one, the peanut is still referred to as the world's most widely consumed nut. It is actually a legume and a relative of lentils and garbanzo beans, meaning it is a starch and not as nutritious as actual nuts.

Nutritional Value

Sunflower seeds provide the most potent combination of vitamins and minerals of any common nut or seed. A 1-ounce serving, which is about 2 tablespoons of seeds, contains more than 30 percent of the daily value of six vitamins and minerals, including vitamin E, phosphorous, selenium and manganese.

Pumpkin seeds are an equally healthful choice, with ¼-cup of kernels boasting more than twice the omega-3s of a 4-ounce serving of salmon. While the flax seed has long been recognized as a very popular health food, the chia seed is now being recognized for its merits. Both of these seeds are rich in essential fatty acids like omega-3 and omega-6.

Nuts are an excellent source of vitamins and minerals, with 1 ounce of Brazil nuts containing 780 percent of the recommended daily intake of selenium, and walnuts providing the most omega-3 fatty acids of any common nut. Almonds are a wonderful source of copper, magnesium and phosphorous, and provide 6 grams of protein per 1-ounce serving. And the June 2004 issue of the Journal of Agriculture and Food Chemistry reported that pecans contain the highest antioxidant capacity of all nuts.

Healthy Snacking

Nuts and seeds are definitely one of nature's best snack foods and they can be enjoyed in a variety of ways. Of course, the best way is always going to be a small handful a day. Remember, the typical serving of a nut or seed is 1 ounce or just enough to fill the palm of your hand. It's important to not let your children snack on nuts (or anything, for that matter) right out of the bag, as they will typically not realize how many they've eaten until they've eaten too many.

A simple way of introducing nuts and seeds is adding it to your family's green salad. Sunflower seeds are commonly used, but slivered almonds are equally good. They can also be added to steamed vegetables or an entrée.

Roasted nuts from a can are typically going to have additives that may counteract some of the good you're doing by choosing a healthy snack. So, if you prefer your nuts and seeds roasted, I encourage you to do it yourself. This can be done by spreading a single layer of nuts or seeds in a baking dish or sheet and then lightly coating them with olive oil. This will help the nuts or seeds brown while roasting. Then they should be put in the oven for about 5 to 10 minutes only. Since they do have a high fat content, they will continue to cook for a bit after being removed from the oven.

Key Points

The worst thing you can do for yourself and your children is reach for junk foods when you need a snack. Nuts and seeds are a convenient, healthy snack food that takes the edge off hunger without the added carbohydrates and sugar of most other snack food options.

It should be noted that nuts are not a safe snack food for most children under the age of 5, as they may present a choking hazard. However, many grocery stores are beginning to stock almond, macadamia, pistachio, cashew and even sunflower seed butters, a healthy alternative to peanut butter.

Additionally, almond milk is now available as an excellent substitute for cow's milk. While cow's milk is high in saturated fat and a proven food allergen, almond milk is neither of these things. Typically sweetened using dates or sugar cane instead of sugar, almond milk is a healthier substitute than even soy milk.

Claudia Anrig, DC, practices in Fresno, Calif., and is on the board of directors of the International Chiropractic Pediatric Association, an organization that can answer your questions regarding the value of chiropractic care during and after pregnancy.