GRAINS: “Make at least half of your
Whole grain toast with peanut
Oatmeal with peanut butter
Whole grain pasta with a
Whole grain pita with peanut
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
Salad with a spicy peanut
Celery, carrots, or broccoli
dipped into peanut butter
Veggies dipped in peanut
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