GRAINS: “Make at least half of your grains whole.”

·      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.”

·      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.

 ·      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.”

·      Peanuts and peanut butter area great protein and fiber alternative.

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.”

·      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.

The Peanut Institute
September 2011