Almonds are the superstars of the nut family: They're rich in heart-healthy, disease-fighting phytochemicals and vitamin E, and also have good amounts of fiber, magnesium, iron, and calcium. In addition, they're high in monounsaturated fat, which can lower LDL ("bad" cholesterol) and even boost HDL ("good" cholesterol). Let your kids eat them raw. (But remember, whole nuts are a choking hazard for children under 3.) Other ways to try them: ground fine in a blender, then sprinkled on cereal, yogurt, even vegetables; toasted in the oven; or combined with dried cranberries for a tasty trail mix.
Next-best choice: Dry-roasted or plain peanuts.
Picky-eater idea: Natural nut butters -- peanut, almond, cashew -- are a great option.