National Pecan Month
April is National Pecan Month, where we can take a look into the tree nut that packs a nutritious punch, with versatility to boot.
Based on the 2015-2020 Dietary Guidelines for Americans an adult who is consuming a 2,000-calorie diet is recommended to get 5 ½ Ounce Protein Equivalents per day.1 As pecans are an adequate source of protein, they can be incorporated in a healthy meal plan. Remember it is important to see a registered dietitian for an individualized meal plan.
According to My Plate, nuts and seeds may help reduce your risk of heart disease when you are eating a calorically balanced diet.2 Because the calories from fat can add up quickly, consuming nuts in small portions, can still provide nutritional benefits, without going overboard on the calories you should aim for each day, so choose your fats of the day wisely! Most of the fat in pecans is considered “healthy fats” because they can lower LDL or “bad cholesterol” and may reduce heart disease risk.
Pecans also are an excellent source of manganese, and good source of thiamin and fiber. Remember that fiber helps regulate blood sugar and lower blood pressure as well.
Eating pecans as a snack in between meals, dry-roasting them in the oven, or tossing into a salad for an added boost is the perfect way to increase your protein. Please enjoy the next 2 minutes at https://youtu.be/-06E6hQRXLg for a recipe to pack your day with a refreshing, delicious, and nutritious salad.
Araceli Vázquez, MS, RDN, LD
Brea Lofton, Dietetic Intern
Sources:
- U.S. Department of Health & Human Services. (2015). Appendix 3. USDA Food Patterns: Healthy U.S.-Style Eating Pattern. Retrieved from: https://health.gov/dietaryguidelines/2015/guidelines/.
- U.S. Department of Agriculture. (2016). Why is it important to make lean or low-fat choices from the Protein Foods Group? Retrieved from: https://www.choosemyplate.gov/protein-foods-nutrients-health