People sometimes shy away from peanuts because they are considered high in calories for a serving. But those calories come with over 30 essential nutrients.
A one ounce serving (about 1/4 of a cup) of peanuts has 170 calories. It has 14 g of fat but only 2 g of fat come from saturated fat and there is zero cholesterol. The rest of the fat is heart healthy mono and polyunsaturated fats. You also get 2 g of fiber and 7 g of protein in just one serving. Other nutrients worth mentioning are vitamin E, magnesium, folate, thiamin, niacin, and iron.
They make a great afternoon snack that can fill in nutrient gaps or add them to salads and entrees for added texture and flavor. I like to add a handful to low-fat yogurt and berries.
For more ideas on how to include peanuts in a healthy diet visit the National Peanut Board web site at: http://nationalpeanutboard.org/recipes.php
More Answers from Lona Sandon