Peanut butter is a high-calorie treat, but it provides essential nutrients such as dietary fiber, protein, healthy fats and potassium. The healthiest way to eat peanut butter is in controlled portions along with other healthy foods. A nutritionist can help you fit peanut butter into your diet in healthy ways.
In Sandwiches
A peanut butter sandwich can be a healthy component in a balanced lunch. Choose whole grain bread, tortillas or wraps because a diet that is high in whole grains instead of refined grains may lower your risk for heart disease, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Instead of the traditional high-sugar jam or preserves, choose a 100 percent fruit spread, or use sliced apples or bananas. A healthy idea for a warm peanut butter sandwich is to spread peanut butter on an English muffin and toast it.
For a Snack
A healthy way to eat peanut butter is as a dip for fresh fruits or vegetables. A 12-inch stalk of celery weighs about 64 g and has only 10 calories, and carrot sticks or baby carrots provide dietary fiber and vitamin A. Good fruit choices include pieces of bananas, which have potassium, or apple or pear slices, which are high in cholesterol-lowering soluble fiber. Limit the calories in your snack by using a single-serving container of peanut butter, or by measuring the amount you will eat and putting the jar away before you take a bite.
In Recipes
Liven up your recipes with peanut butter. Use a small amount to flavor Thai-inspired stir-fries with vegetables and lean protein such as chicken or tofu. You can try peanut butter instead of roasted peanuts in soup for a twist on regular peanut soup. Less healthy recipes with peanut butter include peanut butter cookies and other baked goods, which are high in empty calories from added sugars and refined starches such as white flour.
In Smoothies
If you are trying to gain weight, a healthy way of eating peanut butter is in smoothies with other nutrient-dense ingredients. The calories from liquid sources, such as smoothies, are not as filling as the calories from solid foods, according to the Mayo Clinic. Have some low-fat or fat-free yogurt for some high-quality protein and calcium, and add fruit such as berries or peaches for flavor, fiber and vitamins. You can also add flax for some essential omega-3 fatty acids.
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