Nuts & Dried Fruits are regarded as a healthy snack. In this article, we shall discuss with you some of the interesting facts about them.

What’s the Ideal Time to Eat Nuts and Dried Fruits?

The perfect time to eat nuts and dried fruits can vary based on individual preferences, dietary needs, and lifestyle. However, there are some general guidelines you can follow to make the most of these nutritious snacks:

As a Snack between Meals: Nuts and dried fruits can be an excellent snack between meals to curb hunger and provide a quick energy boost. Consuming them mid-morning or mid-afternoon can help maintain steady blood sugar levels and satisfy you until your next meal.

Pre-Workout: Eating a small portion of nuts and dried fruits about 30 minutes to an hour before a workout can provide a source of energy and nutrients to fuel your exercise session.

Post-Workout: Including nuts and dried fruits in your post-workout snack or meal can help replenish glycogen stores, provide essential nutrients for recovery, and support muscle repair.

With Breakfast: Adding nuts and dried fruits to your breakfast, such as sprinkling them on top of oatmeal or yogurt, can enhance the nutritional value of your morning meal and provide a satisfying crunch.

In Nutri Mixtures or Snack Bars: Nuts and dried fruits are commonly found in Nutri mixtures, protein bars, granola bars and energy bars making them convenient options for on-the-go snacking or as a pre-packaged snack during hikes, travel or busy days.

As a Topping: You can also use nuts and dried fruits as toppings for salads, cereals, or desserts to add flavour, texture and nutritional benefits to your meals.

Adding Nuts & Dried Fruits a Healthy Snack Option 

Adding nuts and dried fruits into your daily diet can offer numerous health benefits due to their rich nutrient profiles. A very few of their benefits are as below:

Almonds: Rich in Vitamin E, which is good for skin health and acts as an antioxidant. Contains healthy fats, fiber and protein, which can aid in weight management and heart health. Provides magnesium, which is beneficial for bone health and blood sugar control.  

Walnuts: High in omega-3 fatty acids, which are beneficial for brain health and reducing inflammation. They provide plant-based protein, fiber and various vitamins and minerals. It contains antioxidants like polyphenols, which may help protect against certain diseases.

Cashews: Good source of healthy monounsaturated fats, which are beneficial for heart health. Contains vitamins and minerals like magnesium, zinc and iron. It provides protein and fiber, which can aid in weight management and digestion.  

Pistachios: Rich in antioxidants like lutein and zeaxanthin, which are good for eye health. It contains healthy fats and fiber, which can help lower cholesterol levels. Provides protein, vitamins, and minerals like potassium and vitamin B6.

Raisins: High in natural sugars, it becomes a quick source of energy. Contains antioxidants like resveratrol, which may have heart-protective effects. It provides iron, potassium, and other vitamins and minerals.

Dates: High in natural sugars, making them an energy-boosting snack. It contains fiber, that aids with digestion and may help with weight management. It provides potassium, magnesium, and other essential nutrients.

Dried Cranberries: Are rich in antioxidants like flavonoids and Vitamin C, which support immune function and overall health. It contains fibre, which aids in digestion and may help reduce the risk of certain diseases. Provides Vitamin E, Vitamin K and other essential nutrients.

Apricots: Rich in beta-carotene, which is converted into vitamin A in the body and is beneficial for eye health. It contains fibre, which aids in digestion and promotes satiety.

Healthy Snack Recipes with Nuts & Dried Fruits 

Incorporating nuts and dried fruits into your diet can provide a range of nutrients plus add delicious flavors and textures to your meals and snacks.

Some delicious & healthy snack recipes that feature nuts and dried fruits:

Healthy Nutri Mixture

Ingredients: Mixed nuts (almonds, walnuts, cashews, etc.), dried cranberries, raisins, pumpkin seeds, sunflower seeds, honey, and dark chocolate chips.

Instructions: Mix all the ingredients in a bowl and portion them into small snack bags for a quick and nutritious healthy snack option on the go.

Quinoa Salad with Nuts & Dried Fruits 

Ingredients: Cooked quinoa, mixed nuts (such as almonds, pecans or pistachios), dried cranberries, chopped fresh herbs (like parsley or cilantro), lemon juice, olive oil, salt and pepper.

Instructions: Combine all the ingredients in a large bowl and toss gently to combine. Modify the seasoning to your liking and serve them chilled.

Greek Yogurt Parfait 

Ingredients: Greek Yogurt, mixed nuts (such as walnuts or almonds), dried apricots, honey or maple syrup, and granola.

Instructions: In a glass or bowl, layer Greek yogurt with chopped dried apricots, mixed nuts, and granola. Drip honey or maple syrup on the top for added sweetness.

Stuffed Dates

Ingredients: Medjool dates, almond or peanut butter, chopped nuts (such as pistachios or pecans), shredded coconut.

Instructions: Remove the pits from the dates and stuff each date with a small spoonful of almond or peanut butter. Roll the stuffed dates in chopped nuts or shredded coconut for extra flavour and texture.

Nutty Oatmeal Cookies 

Ingredients: Rolled oats, mixed nuts (such as almonds, walnuts or pecans), dried cranberries or raisins, whole wheat flour, baking powder, cinnamon, nutmeg, eggs, honey or maple syrup, vanilla extract.

Instructions: Mix all the dry ingredients in a bowl. In a separate bowl, whisk the eggs, honey or maple syrup, and vanilla extract. Combine the wet and dry ingredients, and then fold in the nuts and dried fruits. Drop spoonfuls of the dough onto a baking sheet and bake until it gets golden brown.

Nut and Fruit Smoothie 

Ingredients: Banana, mixed berries (such as strawberries, blueberries or raspberries), nuts (such as almonds or cashews), almond milk or Greek yogurt, honey or maple syrup (optional).

Instructions: Stir all the ingredients until smooth and creamy. Add honey or maple syrup for sweetness, if you wish. Pour into glasses and enjoy immediately.


While nuts & dried fruits prove to be a healthy snack, portion control is key due to their calorie density. Incorporate them as part of a balanced diet, with adequate considerations. We hope this article has given you due clarification of having nuts & dried fruits on your routine diet.