Making Resolutions Last: For Your Good Health


New Year’s resolutions are a tradition for many, yet often these changes don’t make it past the first few weeks of the New Year.  How are you doing?  If you’re like most people, you may need some encouraging, coaching or even some prodding to get back on track.  Here are some motivating thoughts and tips about our favorite nut that might help!

Weight Management

Peanuts provide fiber, protein and fat, all of which help increase a feeling of fullness and may lead to a decreased intake of calories from other foods. (Alpers, 2002)  What’s more, a Harvard supervised weight loss study showed that a moderate-fat diet, which included several nuts and peanut butter, resulted in greater and more sustained weight loss than similar subjects on a low-fat diet. (McManus, 2001)  So if weight loss or maintenance is your goal, be sure to watch your portions, eat plenty of fruits and vegetables and get moving!

Heart Health

Taking better care of your heart is always a good goal and peanuts can be part of that resolution.  Did you know that peanuts have an FDA-approved heart health claim?  The American Heart Institute lists peanut butter and nuts as good choices for good fats.


With 9 grams of protein and 5 grams of fiber, this Creamy Peanut Ginger Soup will satisfy your taste buds and your hunger.

Choosing foods that have a lower glycemic index (which means they cause blood sugar levels to rise more slowly) along with a healthy lifestyle can be an important way to help maintain normal levels. With their relatively low glycemic index (14 for one ounce), peanuts are a good snack option for people with diabetes.  The American Diabetes Association recommends a well-balanced diet of fruits, vegetables, whole grains, good fats and nutrient dense foods.  Peanuts fit the bill since they are nutrient dense and contain good fats and more protein than any nut.

Try these delicious peanut recipes as you incorporate more peanuts into your eating habits:

  • Sweet and Spicy Peanut Granola
  • Cucumber Peanut Salad
  • Creamy Ginger Carrot Soup
  • Slender Blondie Brownies with Peanuts, Chocolate Chips and Prunes

Whatever your goal, eating nutrient dense foods, including more fruits, vegetables, and plant-based proteins like peanuts, along with exercise and other positive habits (like stopping smoking) will help you reach your best health.  Don’t let your new year’s resolution fall to the wayside; your good health is worth your attention!

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