Where are Walnuts on YOUR plate?

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Jun 06, 2011, 06:29 ET

FOLSOM, Calif., June 6, 2011 /PRNewswire/ -- Grab a fork....let's take a "bite" into the new USDA MyPlate guidelines. Americans are being urged to take control of their health and fill their plates with plant-based foods – especially those offering a nutrient dense package. What goes to the top of the list? Experts agree that walnuts deserve a key place on the plate due to their unique nutritional profile and health benefits. MyPlate includes walnuts as a plant-based protein source and one ounce contains four grams of protein as well as fiber. Walnuts are a protein alternative that also contain good fats and are naturally sodium and cholesterol free. A truly tasty and convenient food, walnuts can help consumers meet the new guidelines.

(Photo: http://photos.prnewswire.com/prnh/20110606/SF15020)

Dr. Roizen, renowned chief wellness officer of the Cleveland Clinic, agrees with many experts that the new MyPlate icon is a much needed visual. "The plate includes 50% fruit and veggies which is fantastic fun….and walnuts are both a fruit, as well as a protein source," says Dr. Roizen. He also states that "Walnuts are unique for they have six times the omega-3 of the next best nut and warrant a place on your plate. The extensive research surrounding the benefits of walnuts on the heart – lowering 'lousy LDL' cholesterol and inflammation - and emerging data showing possible benefits of walnuts in managing diabetes, fighting cancer and improving cognition, makes them an ideal food."

While vegetarian meals are on the rise, many consumers shy away from a plant-based eating style due to the misperception that it's complicated and bland. Keri Gans, MS, RD, CDN nutrition consultant and author of The Small Change Diet disagrees, "Nutritious cooking emphasizing fresh fruits, vegetables and other plant-based foods is simple and delicious. In addition, MyPlate will help consumers keep their eye on portions while allowing for versatility with various options. For example, walnuts are a nutrient dense protein source, full of alpha-linolenic acid (omega-3s), that can jazz up any meal or simply be enjoyed as a snack," states Gans.

According to Dr. David Katz of Yale-Griffin Prevention Research Center it is critical that we change what we are currently putting on our plates. Increasing the consumption of plant-based foods is a key to improving the health of our nation. "If consumers focused on filling their plates with vegetables, cooked dry beans and peas, fruits, whole grains, and nuts, I truly believe the weight of America, along with chronic disease would be reduced," says Dr. Katz.

Visit www.walnuts.org to download recipes or the California Walnut Commission's Portion Plate Tool to help create a balanced plate using visual cues for portion size.

For delicious Mollie Katzen plant-based walnut recipes try:

Better Baked Beans with Walnuts

http://www.walnuts.org/walnuts/index.cfm/all-recipes/better-baked-beans/

Walnut Butter

http://www.walnuts.org/walnuts/index.cfm/all-recipes/california-walnut-butter/

Walnut, Edamame, Grapefruit Bruschetta with Arugula Salad:

http://www.walnuts.org/walnuts/index.cfm/all-recipes/walnut-edamame-grapefruit-bruschetta-with-arugula-salad/

Stuffed Peppers Filled with Bulgur-Walnut Pilaf:

http://www.walnuts.org/walnuts/index.cfm/all-recipes/stuffed-peppers-filled-with-bulgur-walnut-pilaf/

Walnut "Bean" Burgers:

http://www.walnuts.org/walnuts/index.cfm/all-recipes/walnut-e2809cbeane2809d-burgers/

SOURCE California Walnut Commission