Food for Thought: 'Nutrition' Begins with 'Nut'

16/03/07 It may not be a coincidence that March is both National Peanut and National Nutrition Month. In fact, the small but mighty peanut packs a powerful nutrition punch, providing a good source of many essential nutrients and offering important health benefits, including reduced risk factors for heart disease.

Registered dietitian and author of "The Dish on Eating Healthy and Being Fabulous" Carolyn O'Neil says March is the perfect time to recognize peanuts as the "perfect snack" because they deliver both the taste we want and nutrition we need.

"Peanuts are a classic snack favorite, though most people don't realize they are so nutrient dense," says O'Neil. "One of my nutrition principles is to include more of the foods you love in your diet because you're more likely to stick with it ... so I often recommend peanuts as a satisfying, healthful snack as part of any well-balanced eating plan."

That's likely welcome news to many. According to the National Peanut Board, peanuts account for two-thirds of all snack nuts consumed in the United States, and in fact Americans consume more than 600 million pounds of peanuts and 700 million pounds of peanut butter each year.

"As a registered dietitian, I know it can be difficult to include nutritious foods in your eating habits throughout the day, which is why peanuts are such a great choice," adds O'Neil. "For example, Planters, who I call the 'peanut pioneer,' offers many flavor varieties and convenient, on-the-go options that make it easy to enjoy peanuts for any snack occasion."

Peanuts: In a Nutshell

A 1-ounce serving of peanuts contains a good source of several essential nutrients, including vitamin E and magnesium as well as niacin, manganese, phosphorus and copper. Peanuts also are a good source of fiber. And, contrary to some misconceptions, peanuts actually contain the 'good fats' experts say we should be swapping for bad fats. Further, they contain 0g trans fat per serving.

Peanuts also have been linked to important health benefits, including reduced risk factors for heart disease, and peanuts and peanut butter can be incorporated into a healthy diabetic eating plan. Peanuts also can be part of a successful weight control plan, as studies suggest that, for people trying to maintain or lose weight, peanuts (and peanut products like peanut butter) may successfully be substituted for other dietary sources of fat while following a reduced calorie diet as part of an overall active, healthful lifestyle.