Download 2010 Dietary Guidelines for Americans

FOOD FOR
THOUGHT
volume 15, issue 3
2010 Dietary Guidelines
for Americans
Dietary Guidelines
for Americans
U.S. Department of Agriculture
U.S. Department of Health and Human Services
www.dietaryguidelines.gov
Peanuts and Peanut Butter are Nutrient Dense Foods
to be Encouraged Daily
“USDA does not endorse any products, services,
or organizations.”
F
or
the
first
time,
a
Key
monounsaturated and polyunsaturated
The new Dietary Guidelines explains, “A
Recommendation in the new 2010
fats and other important nutrients.1
healthy eating pattern focuses on nutrient-
Dietary Guidelines says to consider
According to USDA data, peanuts and
dense foods—vegetables, fruits, whole grains,
the protein package that brings good
peanut butter are 67% of the nuts eaten
fat-free or low-fat milk products, lean meats
fats along with it by putting emphasis on
in the US. Consumer data highlights
and poultry, seafood, eggs, beans and peas,
eating more plant-based proteins such as
taste, health benefits, convenience, and
and nuts and seeds that are prepared without
peanuts, because they contain healthy
affordability as the reason.2
solid fats, sugars, starches, and sodium”.1
www.peanut-institute.org
Peanuts and Peanut Butter Can Reduce the
Risk of Chronic Diseases
Heart Disease & Diabetes
Previous studies have shown that a
small amount of peanut consumption
per day, about 1 to 1 ½ ounces, reduces
the risk of heart disease by half; peanut
FDA Health Claim: “Scientific evidence
suggests but does not prove that eating 1.5 ounces
of most nuts, such as peanuts, as part of a diet low
in saturated fat and cholesterol may reduce the
risk of heart disease.”
consumption has been shown to promote
vasodilation.3,4 A daily ‘dose’ of peanuts
Studies have shown that the more
of peanut consumption and the risk for
can also reduce the risk of diabetes by one-
frequently a person consumes peanuts, the
diabetes.5 Consumption of peanuts has
quarter, gallbladder disease and colorectal
greater the risk factors for cardiovascular
shown to improve blood glucose control
cancer by at least one-third, and lowers
disease are decreased.9 In fact, there is also
and blood lipids in people with type 2
body weight in those than consumed.5,6,7,8
a linear relationship between the frequency
diabetes without causing weight gain.10
“Consumption of a balanced variety of protein foods can contribute to
improved nutrient intake and health benefits. For example, moderate
evidence indicates that eating peanuts and certain tree nuts (i.e., walnuts,
almonds, and pistachios) reduces risk factors for cardiovascular disease
when consumed as part of a diet that is nutritionally adequate and within
calorie needs. Because nuts and seeds are high in calories, they should be
eaten in small portions and used to replace other protein foods, like some
meat or poultry, rather than being added to the diet. In addition, individuals
should choose unsalted nuts and seeds to help reduce sodium intake”.1
Weight Management/Satiety Vitamins and Minerals
Compared to other snack foods, peanuts
Including peanuts in the diet also makes
keep you fuller longer and help manage
it easier to achieve important nutrient
weight because of their high satiety value
goals set by the U.S. government in the
and likeability.12 Multiple studies show
U.S. Dietary Guidelines. Nutrients such as
that participants who ate peanuts and
vitamin E, folate, magnesium, zinc, iron,
peanut butter had a lower Body Mass
and dietary fiber are improved in the
Index (BMI) and more nutritious diets.13
diets of peanut-eaters.14
Peanuts also contain: niacin, pantothenic acid, riboflavin, choline, vitamin B6,
phosphorous, zinc, iron, copper, manganese, selenium, and phytosterols.14
www.peanut-institute.org
“Dietary
fat
and
intermediate risk factors
do not affect CVD risk in a
uniform way. Numerous
factors influence CVD
risk, including fatty
acids (n-3 fatty acids,
specific SFA, MUFA, and
PUFA, and trans fatty acids);
carbohydrate quantity, type
and quality; intake of legumes,
nuts, fruits, and vegetables; as
well as micronutrients”.11
“Prevent and/or reduce
overweight and obesity
through improved eating
and physical activity
behaviors”.1
Incorporating Peanuts & Peanut Butter into
MyPlate with Every Meal!
GRAINS: “Make at least half your grains whole.”1
•
•
•
•
Whole grain toast with peanut butter
Oatmeal with peanut butter stirred in
Whole grain pasta with a peanut sauce
Whole grain pita with peanut butter hummus
FRUITS & VEGETABLES: “Make half your plate fruits
and vegetables.”1
•
•
•
•
•
•
Waffle topped with peanut butter and fresh strawberries
Half of an apple with peanut butter spread on top
Fruit salad topped with crushed peanuts
Salad with a spicy peanut dressing
Celery, carrots, or broccoli dipped into peanut butter
Veggies dipped in peanut butter hummus
DAIRY: “Increase intake of fat-free or low-fat milk and
milk products.”1
•
Smoothie with peanut butter and fat-free or low-fat
frozen yogurt
PROTEIN: “Vary your protein food choices. Keep meat
and poultry portions small and lean.”1
•
fiber alternative.
Dietary Guidelines
for Americans
U.S. Department of Agriculture
U.S. Department of Health and Human Services
www.dietaryguidelines.gov
Peanuts and peanut butter are a great protein and
OILS: “Replace protein foods that are higher in solid fats
with choices that are lower in solid fats and calories and/
or are sources of oils.”1
•
Use refined peanut oil in place of other oils for extra
flavor. It adds nutrients and healthy fats to your meal
and is allergen-free.
Oils are NOT a food
group, but they provide
essential
nutrients.
Therefore, oils are
included in USDA food
patterns.. The fats in
meat, poultry, and eggs
are considered solid
fats, while the fats in
seafood, nuts, and seeds
are considered oils.
“Consumption of a balanced variety of protein foods can
contribute to improved nutrient intake and health benefits”.1
“USDA does not
endorse any
products, services, or
organizations.”
“Shift food intake patterns to a more plant-based diet that emphasizes
vegetables, cooked dry beans and peas, fruits, whole grains, nuts, and seeds”.1
www.peanut-institute.org
Peanut Banana Bread
Ingredients:
1/3 cup butter
2/3 cup sugar
1 egg
2 egg whites
1/2 tsp. lemon extract
1 1/4 cups mashed, ripe bananas
1 cup white flour
3/4 cup whole wheat flour
2 1/2 tsps. baking powder
1/4 tsp. salt
3/4 cup coarsely chopped, unsalted,
dry- roasted peanuts
Directions:
In a large bowl, cream together butter and sugar with a
mixer. Add eggs, lemon extract and bananas. Mix well.
Sift together flours, baking powder and salt. Gradually
add to banana mixture. Fold in peanuts. Pour into a
greased 8 1/2-inch by 4 1/2-inch loaf pan. Bake in a 350
degree oven for 1 hour or until done.
Go to www.peanut-institute.org for:
The Peanut Institute is a non-profit
organization that supports nutrition
research and develops educational
programs to encourage healthy lifestyles.
For Further Information:
The Peanut Institute
P.O. Box 70157
Albany, GA 31708-0157
USA
•
Nutrition research
on peanuts, peanut
butter, and peanut oil
References
1.
2.
3.
4.
•
Recipes
•
Meal plans
6.
•
Educational materials
7.
5.
8.
9.
10.
TEL: 1-888-8PEANUT
FAX: 1-229-888-5150
www.peanut-institute.org
11.
12.
13.
14.
15.
© 2011
www.peanut-institute.org
U.S. Department of Agriculture and U.S. Department of Health and Human
Services. Dietary Guidelines for Americans, 2010. 7th Edition, Washington,
DC: U.S. Government Printing Office, December 2010.
U.S. Department of Agriculture-Economic Research Service. 2009.
Hu, et al. Frequent Nut Consumption and Risk of Coronary Heart Disease in
Women: Prospective Cohort Study. Br Med J. 1998;317(7169):1341-1345.
Huynh NN and Chin-Dusting J. Amino Acids, Arginase and Nitric Oxide in
Vascular Health. Clin Exp Pharmacol Physiol. 2006;33(1-2):1-8.
Jiang R, et al. Nut and Peanut Butter Consumption and Risk of Type 2
Diabetes in Women. JAMA. 2002;288(20):2554-2560.
Tsai CJ, Leitzmann MF, Hu FB, Willett WC, Giovannucci EL. Frequent nut
consumption and decreased risk of cholecystectomy in women. Am J Clin
Nutr. 2004;80(1):76-81.
González CA, and Jordi Salas-Salvadó. The potential of nuts in the prevention
of cancer. Br Med J. 2006,96:S87-S94.
McManus K, Antinoro L, Sacks F. A randomized controlled trial of moderatefat, low-energy diet compared with a low fat, low-energy diet for weight loss
in overweight adults. Int J Obes Relat Metab Disord. 2001;25(10):1503-11.
Sabaté J, Ang Y. Nuts and health outcomes: new epidemiologic evidence. Am
J Clin Nutr. 2009;89(5):1643S-1648S.
Jenkins DJA, et al. Nuts as a Replacement for Carbohydrates in the Diabetic
Diet. Diabetes Care. 2011;34:1-6.
Dietary Guidelines Advisory Committee. 2010. Report of the Dietary
Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2010, to
the Secretary of Agriculture and the Secretary of Health and Human Services.
U.S. Department of Agriculture, Agricultural Research Service, Washington,
DC. May 2010.
Kirkmeyer SV and Mattes RD. Effects of Food Attributes on Hunger and
Food Intake. Int J Obes. 2000;24:1167-1175.
Sabate J. Nut Consumption and Body Weight. Am J Clin Nutr.
2003;78(suppl): 647S-650S.
U.S. Department of Agriculture, Agricultural Research Service. 2009. USDA
National Nutrient Database for Standard Reference, Release 22. http://www.
ars.usda.gov/ba/bhnrc/ndl.
U.S. Department of Agriculture and U.S. Department of Health and Human
Services. Dietary Guidelines 2010 Consumer Brochure. June 2011.