Ways to Incorporate Pecans into a Healthy Lifestyle

Pecans are easy to add to your eating plan; simply grab a handful!  Pecans are healthy and delicious, and just a one-ounce serving (15- 20 pecan halves) packs more than 19 vitamins and minerals, fiber and protein to keep you going.  They’re a perfect snack for both children and adults.    Often associated with indulgences and occasional treats, pecans can also be eaten in healthier forms and cooked or baked in a wide variety of foods to add flavor and nutrition.  Delicious recipes can be found or created using pecans for breakfast, salads, entrees and side dishes.

                                                       Warm Pasta Salad with Pecans and Spinach 

                                               Check out these  recipes at  http://ilovepecans.org/

                                                             Romain, Pecan and Pear Salad               

                                Heart-Healthy Pecans

Nearly 60 percent of the fats in pecans are monounsaturated and another 30 percent are polyunsaturated, leaving very little saturated fat in pecans. The unsaturated fat in pecans is heart-healthy fat meeting the new Dietary Guidelines that recommend Americans keep intake between 20 and 35 percent of calories, with most fats coming from heart-healthy sources like fish, nuts and vegetable oils. In addition, pecans contain no trans fat.

                               Nutrient-Dense Pecans

Pecans contain more than 19 vitamins and minerals – including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, several B vitamins and zinc. One ounce of pecans provides 10 percent of the recommended Daily Value for fiber. Pecans are also a natural, high-quality source of protein that contain very few carbohydrates and no cholesterol. Pecans are also naturally sodium-free, making them an excellent choice for those on a salt- or sodium-restricted diet.

For much more information on Pecans go to  http://ilovepecans.org/