Peanuts & Peanut Butter: Good fuel for growing kids

Whole Foods with a Whole Lot to Love

Peanuts and peanut butter are quick and easy sources of plant-based protein, healthy unsaturated fats, fiber and important, hard-to-get nutrients like vitamin E, magnesium and B vitamins. In fact, just two tablespoons of peanut butter provide about 7 grams of protein, the most of any nut, offering an easy way to create meals and snacks that help keep hunger at bay.

How Do Peanuts and Peanut Butter Support Kids? 

• They Support Healthy Development: The Dietary Guidelines for Americans recommend nuts and peanuts as a nutrient-dense snack choice, as they provide iron, zinc, choline, long-chain polyunsaturated fatty acids and more—all of which contribute to healthy childhood development.¹
• They Help Protect Against Health Issues: Today, 1 in 3 children are overweight or obese,² which can lead to health issues later in life. Eating peanuts and peanut butter regularly is associated with better weight management, heart health, and a lower risk of diabetes as an adult.^3-6
• They Promote Healthy Habits: Studies show children consume significantly more veggies when paired with preferred tastes like peanut butter.⁷
• They Support Growing Up (Literally): Arginine intake from foods has been associated with higher growth velocity and linear growth—and peanuts have more than most other foods.⁸

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7:00AM Breakfast: Start With Staying Power

There’s a reason breakfast is called the most important meal of the day; it’s the first fuel our body gets, which means it can set the tone for how we feel.
Rather than relying on a quick hit of carbohydrates alone, like from refined muffins and donuts, peanuts and peanut butter provide protein and healthy fats that help keep us fuller for longer.
Breakfast Recipes:
Mornings are hard enough, so we’ll keep these easy.
Try:

• Peanut butter on whole-grain toast with banana
• Peanut butter stirred into oatmeal or spread on a whole-grain waffle. (Pair it with fruit and milk or yogurt for a balanced breakfast!)
• Peanut butter breakfast bars are an easy snack to make ahead of time—with each batch offering 8 servings. So consider the week covered!
• Check out our other breakfast recipes here!

The Research:
Research shows that combining peanut butter with healthier complex carbohydrates (like multigrain toast) gives our bodies hours of energy to power through the day.⁹

12:00PM Lunch: Building a Balanced Meal

By lunchtime, even the most energy-efficient breakfast may be starting to wear off. But, peanuts and peanut butter offer plenty of easy ways to give them a nutrient boost for the second half of their day.
The bigger picture is balance: growing children need a variety of foods that provide protein, whole grains, fruits, vegetables and other essential nutrients, so finding a way to incorporate as many as possible is key.
The Recipes:
With peanuts and peanut butter, you’ve got healthy eating in the (brown) bag:

• A peanut butter sandwich on whole-grain bread can be paired with fruits and vegetables. 
• Peanut butter can also serve as a dip for apple slices, celery or carrots.
• Peanut butter and strawberry quesadillas contain just 4 simple ingredients, and make a perfect handheld lunch or snack.
• See our other lunch recipes here!

The Research:
If your little one is in school, preparing a healthy, balanced lunch can help them feel (and perform) their best.
A study of college-aged students, for example, found that eating peanuts or peanut butter regularly was associated with improved memory, a reduction in stress and decreased anxiety and depression.¹⁰ 

3:30PM After School: The Snack That Bridges the Gap

For many families, the hours between school and dinner are when hunger hits hardest. A satisfying snack can help bridge that gap, and prevent the temptation to reach for less-than-healthy alternatives.
The Recipes:
Keep these snacks on-hand, and keep the snack attacks at bay.

• Peanut butter protein balls are a store-able, snack-able option that are easy to keep in the fridge or take on-the-go.

• No-bake peanut butter protein balls have all the hunger-satisfying power, without the need for getting an oven involved.

• Peach peanut salsa is another great option that works as a dip, or as a topping on grilled chicken or fish.

• Check out our other snack recipes here!

The Research:
Children are snacking more, but unfortunately, the top foods they’re choosing are high in sugar and carbohydrates.¹¹ 
Peanuts have been shown to help keep blood sugar stable and prevent “crashing,” which can sometimes happen after other heavier meals¹²—especially those higher in sugar or simple carbohydrates.

5:30PM Playtime & Sports: Fuel for Active Bodies

Whether it’s soccer practice, dance class, playground time or a bike ride, active kids need energy throughout the day.
Peanuts and peanut butter are an energy-dense food that combines protein and healthy fats in a convenient package. Pair peanut butter with a carbohydrate-rich food—such as a banana or whole-grain bread (which we mentioned earlier)—for an easy pre- or post-activity snack.
The Recipes:

• Peanut Granola is a shelf-stable, energy-packed addition to yogurt, fruit, or salad—or, great on its own!
• Flourless blueberry muffins make for an easy, handheld gluten-free snack.
• Peanut energy smoothies can be great pre- or post-activity—as a beverage, or frozen in an ice cube tray for refreshing popsicles!

The Research:
When your little one is getting active, the right fuel matters. Peanuts provide healthy fats your body can use for energy, and at least 50% of their fat is heart-healthy monounsaturated fat.⁹

The Bottom Line

Kids’ days are busy, but their nutrition doesn’t have to be complicated!
From peanut butter toast at breakfast to a peanut butter-and-fruit snack after school, there’s no end to the ways peanuts and peanut butter can help parents add protein, healthy fats, fiber and essential nutrients to foods kids already enjoy.