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Lawndale News Chicago's Bilingual Newspaper - Health

Lawndale News Chicago's Bilingual Newspaper - Health

Pistachios are not only a colorful nut, but they may also influence your behavior towards nutrition. The Pistachio Principle was developed by behavioral eating expert Dr. James Painter, PhD, RD, Chair of the School of Family and Consumer Sciences at Eastern Illinois University, and it is a simple mindful eating concept that may help you fool yourself full without feelings of deprivation.

Appetite, an international journal that researches the selection and intake of food and drinks, conducted a study on how pistachios affect nutritional behavior and observed that participants who consumed in-shell pistachios ate 41 percent fewer calories compared to those who consumed shelled pistachios. This suggests that the empty shells may serve as a helpful visual cue for how much has been eaten, thereby potentially encouraging consumers to slow down and reduce calorie intake. Here are three ways to apply the principle to your daily diet:

Lawndale News Chicago's Bilingual Newspaper - Health

Portion control is key: Before having any big meals, remember to divide up the portions on your plate. A handful of pistachios as a portion will help to take the edge off hunger and serve as your choice of protein.

Keep unhealthy snacks out of your sight: If you don’t see it, you won’t want it. Encourage yourself to pick healthy choices and have fruits, nuts or vegetables on your table.

Choose pistachios as one of your go-to snacks: Remember it’s always important to carry healthy snacks to avoid any temptation. Instead of eating a bag of potato chips, grab a Wonderful Pistachios 100 calorie pack. With a range of different flavors and the right portions of proteins and fibers to keep you feeling satisfied.

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