Spring Has Sprung: How to Jumpstart Your Clean Eating
It’s that time of year again – time for spring cleaning! Clean up your eating habits with a pantry makeover. Stock up on some natural green pistachios for a delicious and nutritious start to your clean eating lifestyle this spring.
For those who are new to clean eating, the principles are simple: eat whole foods that are mainly plant‐ based and minimally processed. Sounds simple, right? Perks of clean eating include the intake of “better-for-you” snacks with more nutrients, which may play a role in improved overall health. Plus, clean eating may help with healthier weight management.
Pistachios are a simple addition to your daily diet to help jumpstart your clean eating plan. They are a crave‐able and healthful alternative to snacks high in processed sugar and saturated fat. Need another reason to go nuts for pistachios? Recent research from Harvard University suggests that a daily handful of pistachios may increase health and longevity.1
- Buy whole foods. Pistachios are plant‐based and minimally processed. Simply roasted with a sprinkling of salt, they can be found in the produce aisle next to the fruits and vegetables. Grab a bag on your next shopping trip for a mid‐afternoon snack or paired with other wholesome ingredients.
- Upgrade to healthy fats. Ditch the not-so-healthy fats found in cookies and chips for a handful of pistachios, which are nearly 90 percent heart-healthy unsaturated fats.2 Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, such as pistachios, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.3
- Cut out the sugar. Snacks with added sugars may contribute fewer nutrients and extra calories to the diet, which may lead to weight gain. Pistachios are a healthy indulgence without added sugar.2 They are also a weight-wise snack when compared to other savory snacks. According to a study done at UCLA, choosing to snack on pistachios rather than pretzels is a good choice for those managing their weight.4
- Smart snacking. Pistachios are one of the lowest calorie, lowest fat snack nuts. Enjoy 30 pistachios for about 100 calories.2 They may help satisfy cravings in-between meals by providing a nutritious guilt-free indulgence, and make a great grab-and-go treat during your busy schedule.
Check out these pistachio‐inspired clean eating ideas for any time of day:
In‐shell pistachios + mixed berries + poached egg
In‐shell pistachios + raw veggies + Greek yogurt dip
In‐shell pistachios + watermelon + green smoothie
1 Bao et al. Association of nut consumption with total and cause‐specific mortality. N Engl J of Med. 2013;369:2001‐2011.
2 U.S. Department of Agriculture. National Nutrient Database for Standard Reference, Release 27.
3 Qualified health claims: letter of enforcement discretion — nuts and coronary heart disease. Rockville, MD: Food and Drug Administration, July 14, 2003.
4 Li Z, Song R, Nguyen C, Zerlin A, Karp H, Naowamondhol K, Thames G, Gao K, Li L, Tseng CH, Henning SM, Heber D. J Am Coll Nutr. 2010 Jun;29(3):198‐203.