Food Pyramids & Healthy Nutrition Plates - The Peanut Institute (2024)

What Food Group Are Peanuts In?

Peanuts and peanut butter can typically be found in the “protein foods,” “meat and beans,” or “peanuts and other nuts” category of food plates and food pyramids. That’s because peanuts are unique in the way they combine the nutritional benefits of both nuts and legumes.The majority of food pyramids and plates suggest eating peanuts and peanut butter. In fact, peanuts and peanut butter are recommended daily, if not at every meal.

Take a look inside the different basic food pyramids, food charts and plates to see how peanuts can help you improve your diet.

USDA MyPlate

The United States Department of Agriculture (USDA) developed MyPlate in 2011 to illustrate the five food groups. Today, it continues to be a familiar image to help people understand what Americans should be eating in a healthy diet.

Peanuts are eaten like nuts as snacks and are included in the U.S. Dietary Guidelines and related dietary guidance in the “protein group,” along with other types of nuts.

“Some protein products, particularly some animal-based sources, are high in saturated fat, so non-fat, low-fat, or lean choices should be selected. Fat intake should emphasize monounsaturated and polyunsaturated fats, such as those found in seafood, nuts, seeds, and oils” (USDA, 2011).

Not only can eating a handful of peanuts a day reduce the risk of many chronic diseases, but an ounce of peanuts provides about 15% of the USDA daily protein requirements and contributes to better diet quality. A 2019 study showed that diets that include significant amounts of plant-based proteins are associated with better diet quality, with limited impact on diet cost.

To learn more about my plate and healthy foods in each food group, visit http://myplate.gov.

Harvard Healthy Eating Plate

Researchers at Harvard University developed the Healthy Eating Plate to serve as a guide for eating a healthy meal. The program is based solely on the most up-to-date scientific evidence, which encourages a plant-based diet.

Among the many differences between MyPlate and Harvard’s Healthy Eating Plate is the emphasis of healthy proteins over other protein sources. Harvard’s Healthy Eating Plate informs consumers that some high-protein foods, such as fish, poultry, beans, and nuts, are healthier than other protein sources, like red meats and processed meats. Peanuts and peanut butter, for example, offer about 7 grams of protein per serving, while also providing many nutrients of concern such as potassium, calcium, dietary fiber, folate, and iron.

Harvard’s Healthy Eating Plate also recognizes the importance of consuming plant oils, as they are healthy fats. Peanut oil is a plant oil that is trans fat-free, cholesterol-free, and low in saturated fats. It is high in unsaturated fats and is a source of antioxidant vitamin E and phytosterols, which benefit heart health.

To learn more about Harvard’s Healthy Eating Plate, visithttp://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/.

Specialized Food Pyramids Guidelines