The Peanut Institute - Healthy Diets

The Peanut Institute - Eat well, Eat peanuts.

Weight Loss Diets

New research from Harvard University shows that including peanuts in a healthy diet can help people lose weight. Peanuts, peanut butter and peanut oil make meals more palatable, more nutritious and more satisfying.

Brigham & Women's Hospital Press Release - 10/05/01
The Peanut Institute Press Release - 10/05/01
Sample Harvard Meal Plan
Background Information
- Satiety
- MUFA & Cardiovascular Disease
- Obesity Statistics
- Undetectable Trans Fat in Peanut Butter

Mediterranean Diets

A "Mediterranean-style" diet includes an abundance of fruits, vegetables, nuts and legumes, and whole grains; some dairy products, fish and poultry; and very small amounts of meats. The main source of fat, which constitutes 35-40% of calories, is monounsaturated fat from olive oil and nuts and omega-3 fat from fish.

Mediterranean Food Guide Pyramid
Mediterranean Diet Food For Thought (PDF)
Mediterranean recipes (from Culinary Institute of America)

Higher Monounsaturated Fat Diets

A landmark study published in the December 1999 issue of the American Journal of Clinical Nutrition found that diets high in monounsaturated fat from foods like peanuts, peanut butter, peanut oil and olive oil are superior to low-fat diets for heart health.

High Monounsaturated Fat Vs. Low-Fat Food For Thought (html) (pdf)
Peanut/Peanut Butter Diet Meal Plan
Scientific article in the December 1999 American Journal of Clinical Nutrition
Compare the monounsaturated fat content of peanuts and peanut butter to other snacks and spreads

DASH Diet

Dietary Approaches to Stop Hypertension (DASH) is an eating plan that emphasizes whole foods such as fruits, vegetables, nuts and peanuts, and grains. In a clinical study supported by the National Heart, Lung and Blood Institute, scientists, for the first time, found that elevated blood pressures can be reduced with an eating plan that is low in saturated fat, total fat and cholesterol; rich in fruits, vegetables, grains, peanuts and nuts; plentiful in magnesium, potassium, and calcium, as well as protein and fiber.

Customize your own DASH Diet Plan
DASH Diet Food For Thought (PDF)

Diets for Kids

The USDA has developed a food guide pyramid for kids. Peanut butter is prominently displayed as a healthy source of protein that kids go nuts for!

Kids Food Guide Pyramid
Kids Food For Thought
American Dietetic Association Kids Kit Worksheets (PDF)

Diets for the 50+ Population

The American Dietetic Association has developed a Food Guide Pyramid for persons ages 50 plus. Because caloric needs decrease with age, the pyramid emphasizes nutrient-rich foods such as low-fat milk and cheese, peanut butter and plenty of fruits and vegetables.

More on Healthy Diets for the 50+ Crowd
Older Americans Food Guide Pyramid
Nutrition and Health for Baby Boomers and Beyond Food For Thought (PDF)

USDA Food Guide Pyramid

Great Source of Protein

Today peanuts are classified in the USDA Food Guide Pyramid with meat, fish, poultry, dry beans, eggs and nuts because of their high protein content. However, because peanuts are plant-based, they do NOT contain cholesterol and some of the saturated fat that is found in animal-based sources of protein. In fact, they contain a much higher percentage of the "good" unsaturated fats than saturated fats. Therefore, peanuts have been placed closer to the bottom of both the Mediterranean and the Vegetarian Food Guide Pyramids, in the eat daily category.

Vegetarian Diets

The Healthy Traditional Vegetarian Diet Pyramid was developed by Oldways Preservation & Exchange Trust. Similar to the Mediterranean Food Guide Pyramid, it places peanuts in the 'Eat Daily' category. Peanuts and nuts are great sources of protein in vegetarian diets.

Vegetarian Food Guide Pyramid
Plant-based Diets Food For Thought (PDF)