There's more good news for pecan lovers! Those delicious, nutritious nuts fit right in with the new MyPlate nutrition guide from the U.S. Department of Agriculture (USDA). USDA is encouraging all Americans to enjoy nutrient-dense foods such as fruit, vegetables, whole grains, fat-free or low-fat milk, seafood, lean meats and poultry, eggs, beans, seeds and nuts. According to the new MyPlate icon, a healthy diet is composed of about 30% grains, 30% vegetables, 20% fruit and 20% protein, with a small serving of dairy

Pecans fall right into the protein category of MyPlate.  And there’s more than just protein in the “All American Nut.”  Pecans are packed with nutrients, including vitamin A, vitamin E, folic acid, calcium, magnesium, potassium, phosphorous, zinc and protein.  They’re also naturally cholesterol and sodium free.      

Here are a few delicious and nutritious snack ideas from the National Pecan Shellers Association.

  • Instead of salty snacks such as potato chips, bring about 20 pecan halves to work to snack on throughout the day. 
  • For a mid-afternoon snack, try ½ cup of carrots with fat-free dressing and a handful of chopped pecans.
  • Sprinkle pecans on top of your yogurt and you’ll get more zinc – an important nutrient for proper growth and strong immunity.

For more information on the health benefits of pecans, visit http://www.ilovepecans.org/nutrition.html.