Quick Pistachio Snack
Fool yourself full with a quick pistachio snack using pistachios still in the shell. Follow the Pistachio Principle and make up your own combination for a filling treat that won’t fill you out.
In this house, we’re nuts for pistachios. 🙂 Seriously though…if my family could choose just one natural snack to eat for the rest of their lives it would be pistachios. And they must be in the shell. Two bowls…one for the nuts…one for the shells. It’s the best form of portion control ever because when you see those empty shells in bowl #2, you think you’ve eaten a mountain of nuts. Fool yourself full!
My favorite way to enjoy pistachios still in the shell is with a little chocolate and dried fruit. Something a little sweet to kill any chocolate cravings and something a little tart, like dried cherries, for a perfectly balanced treat. In this little bowl I also added a few butterscotch chips, I just love the salty/sweet/tart combo. It’s easy and totally portable, a great snack for the office. And did you know 30 pistachios is only 100 calories???1 These little gems make a great post-workout snack, they’re loaded with protein and it’s great to keep a “stash” of pistachios (see what I did there) in your car. Are you beginning to think what I am? Do you think you’ll need a year’s worth of pistachios to keep your cravings at bay? Well, I can help you out there….because the Pistachio Health Institute is giving away a year’s worth of pistachios on their Facebook page to one lucky nut!
Some more fun facts about pistachios:
- Pistachios are one of the lowest calorie snack nuts. In fact, for every one-ounce serving, pistachios offer about 49 nuts per serving; peanuts offer just 28, cashews offer just 18, and walnuts, 14 halves and 23 almonds in the same 30g serving.1 Pistachios are known as the “Skinny Nut™” for a reason!1
- Eat This (pistachios), Not That (potato chips) for a smart snack. Unlike potato chips, pistachios offer a good source of protein and fiber, with over three times as many pieces per serving. Pistachios give you 49 nuts per serving; compare that to just 15 potato chips per serving (and who eats just 15 potato chips?).1
Follow the Pistachio Principle, Fool Yourself Full:
- The “Pistachio Principle” is a simple mindful eating concept that may help you “fool yourself full” – without feelings of deprivation. Dr. James Painter completed two preliminary behavioral studies that suggest that individuals could reduce their overall calorie consumption without consciously restricting their diets. 2,3
- The premise is that consumption of in-shell pistachios encourages slower eating while the leftover shells offer an important visual cue about the amount consumed; thereby, helping to reduce calorie intake.2,3 The technique is further enhanced by the fact that pistachios are one of the lowest calorie and among the highest fiber snack nuts.1
- Illustrating the “Pistachio Principle,” Dr. Painter’s research found that participants who consumed in-shell pistachios ate 41 percent fewer calories compared to those who consumed shelled pistachios. Those who chose shelled pistachios consumed an average of 211 calories, while those who chose in-shell pistachios consumed an average of 125 calories.2,3
- In a second preliminary study – Dr. Painter found that snackers who left discarded pistachio shells on their desk throughout the day cut their calorie consumption of pistachios by 18 percent compared to those who routinely cleared away their nut shells.
- In-Shell Snacks Provide Visual Cues and may Slow Consumption: The premise is that consumption of in-shell pistachios may help to slow eating when compared to shelled pistachios because the leftover shells may offer an important visual cue about the amount consumed; thereby potentially reducing calorie intake.2,3
In addition to the “Pistachio Principle,” Dr. Painter offers the following suggestions to help Fool Yourself Full:
- REDUCE THE SIZE OF PLATES, BOWLS AND GLASSES
- Eat from smaller bowls, which may help you eat less and still feel satisfied. Additionally, drink from tall, slender glasses rather than short, wide glasses which may make you feel fuller on fewer calories.
- BUY SMALLER PORTIONS
- Purchase single-serving chips and small-size candy bars in place of family-size bags. A study suggests that the large package size increases caloric consumption by an average of 22 percent.
- CONSIDER ENVIRONMENTAL FACTORS
- According to Dr. Painter, bright lighting and fast music may encourage you to eat faster and consume more calories. One study suggests that when participants were instructed to eat at a fast or slow rate, consuming food at the slow rate helped participants achieve satiation quicker with less food. This suggests that slow eating may prevent excessive food consumption.
- U.S. Department of Agriculture. National Nutrient Database for Standard Reference, Release 27.
- K. Kennedy-Hagan, J.E. Painter, C. Honselman, A. Halvorson, K. Rhodes, K. Skwir. “The Effect of Pistachio Shells as a Visual Cue in Reducing Caloric Consumption.” Appetite. 2011, 57(2): 418-420.
- Honselman, C.S., Painter, J.E., Kennedy-Hagan, K.J., Halvorson, A., Rhodes, K., Brooks, T.L., & Skwir, K. “In-shell pistachio nuts reduce caloric intake compared to shelled nuts.” Appetite. 2011, 57(2):414-417.
I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.