Small Changes for Big Health Benefits

MONDAY, JULY 7, 2014

July blog post 1

The path to a healthier diet starts one step at a time, but that doesn’t mean it has to be hard. In fact, it can be surprisingly easy and incredibly delicious. Make a small turn to eat less refined sugar, take a step forward to eat healthy fats, and before you know it, you’ll be traveling full speed toward better-for-you eating habits.

Follow these tips to improve your eating habits and live a healthier lifestyle!

Feeling hungry between meals? Reach for a delicious and nutritious snack like in-shell pistachios. A one-ounce serving of pistachios provides a good source of protein and fiber, with more than three times the amount of protein and fiber in a one-ounce serving of flavored tortilla chips. In addition, pistachios offer about 49 nuts per serving; compare that to just 15 potato chips per serving (and who eats just 15 potato chips?).1

Be mindful of what you eat. In-shell pistachios may help promote “mindful” eating – since you crack open the shells, it may take you longer to eat them and the empty shells may serve as a visual cue for the amount consumed. Plus, when it comes to nuts, look no further than pistachios for the most nuts per one-ounce serving–cashews offer just 18, and walnuts, 14 halves. Even better, nutrient-dense pistachios are one of the lowest calorie, lowest fat nuts around.2,3

Healthy fats + protein = may help you feel fuller longer. Power through your work week with nutritious foods that fill you up! Healthy fats and protein take longer to digest than carbohydrates, so instead of offering fruits or veggies alone, pair them with a source of protein such as yogurt or nuts. A one-ounce serving of 49 in-shell pistachios provides 6 grams of plant-powered protein for about 160 calories. 1

Choose Nutrient-Dense Snacks with Healthy Fats! Believe it or not, good fats are a part of a normal healthy diet. Get healthy fats from whole plant-based foods like in-shell pistachios. Plus, did you know that snacking on more nuts could lead to more benefits? A recent study published in the New England Journal of Medicine suggests eating pistachios may have a role in health and longevity, finding that those who ate nuts daily, such as pistachios, saw health benefits nearly double. The study also found that even people who ate nuts once a week saw a smaller, but still significant risk reduction.4

1.             U.S. Department of Agriculture. National Nutrient Database for Standard Reference, Release 26.

2.             Honselman, C.S., Painter, J.E., Kennedy-Hagan, K.J., Halvorson, A., Rhodes, K., Brooks, T.L., & Skwir, K. “In-shell pistachio nuts reduce caloric intake                    
                compared to shelled nuts.” Appetite. 2011, 57(2):414-417.

3.             Painter, J. “The Effect of Pistachio Shells as a Visual Cue in Reducing Caloric Consumption.”  Appetite. 2011, 57(2):418-420.

4.             Bao et al. Association of nut consumption with total and cause-specific mortality. N Engl J of Med. 2013;369:2001-2011.