Vocabulary Lesson:

Your body converts the protein you eat to energy and other important structures and messengers, such as muscles and bones, red blood cells and hormones. Many foods contain protein, including beef, poultry, fish, eggs, dairy, nuts, seeds and beans.
 		  



Peanuts contain more protein than any nut per 1-ounce serving:

Peanuts = 7 grams per serving
Almonds = 6 grams per serving
Pistachios = 6 grams per serving
Cashews = 4 grams per serving
Walnuts = 4 grams per serving
Hazelnuts = 4 grams per serving
Pecans = 3 grams per serving

  

Fat

 

 

 

 

 Vocabulary Lesson:

 Fat: Your body uses the fat you eat for energy, to cushion your organs and to create chemical messengers that help your body systems talk to each other. Foods contain various kinds of fat.

 

  



 

 
In the past, fat in food was the enemy. Now, most healthcare professionals agree that fat is an important part of a healthful diet because it adds flavor to food, and it is one of the nutrients that helps fill you up and keep you full, which may keep you from overeating
(Alper, 2002).

Peanuts provide a good balance of monounsaturated and polyunsaturated fats. Like all plant-based foods, they are naturally cholesterol and trans fat-free. Peanuts are also naturally sodium-free and are a good source of magnesium, both of which may help maintain regular blood pressure levels. (UDHHS, 2006).

Eating too much saturated fat has been linked to heart disease. Consuming less than 10 percent of calories from saturated fatty acids and replacing them with monounsaturated and/or polyunsaturated fatty acids is associated with low blood cholesterol levels, and therefore a lower risk of cardiovascular disease. (USDA, 2011). Peanuts contain mostly monounsaturated fat.

The numbers: Peanuts contain 14 grams total fat, 7 grams mono fat, 4.5 grams poly fat and only 2 grams saturated fat. Therefore, 82 percent of the fat in peanuts is unsaturated (USDA, 2006).

 

Antioxidants

 

 

 

 
Vocabulary Lesson:

 Antioxidants: Nutrients found in plants (fruits, vegetables, nuts and beans) that absorb damaging particles the body accumulates from exposure to normal, everyday stress.

 		  

 


Ongoing research continues to provide evidence that oxidative stress is directly linked to the aging process and specifically to the damage that can lead to cardiovascular diseases, including hypertension, high cholesterol, artery damage, stroke and heart attacks. (Valko, 2007)

This oxidative stress is caused by the increased production of ROS (reactive oxygen species) also known as free radicals. (Valko, 2007)

While the human body can absorb some of these free radicals, the internal systems are not completely effective.
(USDA, 2007)

Nutrients found in fruits, vegetables, nuts and legumes have free-radical scavenger properties and are therefore considered antioxidants.
 

 

 

 

 

 

 Vocabulary Lesson:

 ORAC: The antioxidant capacity of foods is known as Oxygen Radical Absorption Capacity (ORAC) – a measure of the degree to which a food component can inhibit the oxidative damage done by free radicals; in other words, how protective a certain food can be.

 		  



 

 

 

ORAC values of common ėSuperfoods:

Blueberries = 6552 umol TE/100 grams
Red wine = 5034 umol TE/100 grams
Peanut butter = 3432 umol TE/100 grams
Peanuts = 3166 umol TE/100 grams
Concord grape juice = 2377 umol TE/100 grams
Sweet potato = 2115 umol TE/100 grams
Broccoli = 1362 umol TE/100 grams
Green tea = 1253 umol TE/100 grams
Carrots = 666 umol TE/100 grams