Almonds are a great choice for your mid-morning or afternoon snack. They provide the much needed magnesium that you require daily, plus they are rich in potassium, manganese, copper, vitamin E , selenium, and calcium. And in case you didn't know, a quarter cup of almonds has almost as much calcium as a quarter cup of milk. So go ahead and grab about one handful of almonds, and enjoy them with your favorite fruit, for a smart and healthy addition to your meal plan.