Peanut Butter Protection
Fitness for mind and body.
Peanut butter, an old-time favorite among many, can be a very nutritious part of your diet. It can also guard the health of children, as well.
Diets rich in peanuts and peanut butter appear to protect against heart disease by lowering levels of bad LDL cholesterol and controlling body weight. These benefits are more important than ever in older children and teens. The nutrients in peanut butter are healthy for growing bodies.
Peanut Butter: Once a Delicacy
Despite being a staple in lunchboxes and thought of as an inexpensive lunch option today, in the early 1900s peanut butter was considered a delicacy reserved for New York City's finest tearooms.
In the tearooms, peanut butter was paired with pimento cheese, watercress and toasted crackers. The upper crust lost interest in peanut butter by the late 1920s, which caused its price to decline. The sandwich then moved down the class structure.
Reduced Fat Peanut Butter
Although the light version of peanut butter has about 30 percent less fat than regular, it often contains more sugar and sodium. In fact, the added sugar makes the calorie difference between the two negligible.
Don't fear the fat. Most fat in peanut butter is the heart-healthy monounsaturated kind. Ideally, find nut butters that contain a single ingredient - nuts.
While for many this great news, there is possible but minor problem, especially among children; peanut butter sandwiches, with or without jelly, can get boring.
Take the Boredom Out of Peanut Butter
The following are some ways to take the boredom out of peanut butter while reaping the nutritious benefits.
- Spread your peanut butter in a new way. For an appealing and healthy snack, spread peanut butter on apples, bananas or pears.
- At breakfast, spread it on waffles. For lunch, roll it up with jelly or sliced fruit in a tortilla.
- Swirl it. Heat 2-tablespoons peanut butter in the microwave for about one minute until soft. Swirl it into yogurt, or use as a topping on frozen yogurt or fat-free or low-fat ice cream. Warmed peanut butter on toast is delicious. Top that with bananas slices!
- Dress it up. Add sliced strawberries or golden raisins for a more grown-up taste.
Use your imagination! Peanut butter tastes very good on many things you never may have thought of trying it on!
Follow this important caveat: The American of Pediatrics suggests parents wait until children are at least two years of age before introducing them to peanut butter. Wait until age four to give them crunchy peanut butter to guard against choking.
Quick note: Discourage eating peanut butter right from the spoon. It can cause choking in both adults and children.
Peanut Butter Protection Milkshake
This milkshake offers the rich flavor without all the calories. Try this for breakfast as well as for a snack.
1-1/2 teaspoons natural-style peanut butter
1/2 cup skim milk
1 teaspoon unsweetened cocoa powder
1/4 teaspoon vanilla extract
4 ice cubes
Place the ingredients in a blender and blend until smooth and frothy. Serve immediately. (1 serving)
Nutrition information: Calories: 96; Fat: 4.4g; Saturated Fat: 1g; Cholesterol: 2mg; Sodium: 89mg; Carbohydrates: 8.8g; Dietary Fiber: 1.1g; Protein: 6.5g
Quick Fix Peanut Butter Tortillas
1 tablespoon apple pie filling
2 teaspoons warmed peanut butter
1 small cinnamon tortilla, or regular tortilla sprinkled with cinnamon
Spread pie filling and peanut butter on cinnamon tortilla. Roll up. Enjoy!
Note: If you do not use the entire can of apple pie filling, you can whip up a bunch of these and freeze them.
Good For You Peanut Butter Dip
1 cup plain low fat yogurt
1/4 cup peanut butter
2 tablespoons milk
Combine yogurt, peanut butter and milk until evenly mixed and smooth. Serve with baked chicken nuggets or fish sticks. Makes 5 servings.
Per serving: 6g protein, 7g fat, 102mg calcium, 6g carbohydrates, 109.5 calories
Did you know?
- November is National Peanut Butter Lovers Month.
- March 1st is National Peanut Butter Lovers Day.
You may also find of interest...
- Peanut Power
- Eat Peanuts! (Food Fitness)
- Creamy Peanut Butter Pie Recipe (Healthy Recipe Archives)
- Fudgy Peanut Butter Brownies (Healthy Recipe Archives)
Disclaimer: The material on this Web site is not intended to replace advice from your doctor or fitness professional. Please consult with your physician before beginning any fitness program or fat or weight reduction program. FitnessandFreebies.com takes no responsibility for individual results, or any claim made by a third party.