April was National Pecan Month, a time to celebrate the pecan, North America’s only native tree nut. The Pecan Board highlighted that pecan trees have been growing naturally in river valleys for over 8,000 years. Indigenous peoples relied on them for their nutritional value, even making pecan milk to help sustain them during winter. The word “pecan” comes from the Algonquin term “pacane,” meaning “requiring a stone to crack.”
Pecans are not only delicious but also packed with nutrients. Just a small handful can satisfy your hunger. A one-ounce serving, or about 19 halves, contains approximately 196 calories, 20 grams of monounsaturated fats, 3 grams of plant protein, and 4 grams of carbohydrates, with 3 grams being fiber. Pecans also provide essential vitamins and minerals, including vitamin E, manganese, zinc, copper, and thiamin. For a savory snack, try seasoning them with spices instead of sugar.
Update on “Healthy” Food Labels
You may have heard that the FDA has updated the term “healthy” on food labels. This change has been in the works for a long time, and the FDA is finally rolling out new criteria that food products must meet to carry the “healthy” label. While this won’t be enforced until February 25, 2028, manufacturers will have time to adjust their formulas and packaging to meet the new standards. Products that meet the criteria can use the label immediately.
To earn the “healthy” claim, food products must contain a certain amount of food from one or more food groups outlined in the Dietary Guidelines. They must also meet specific limits for saturated fat, sodium, and added sugars. The FDA is also developing a symbol that will appear on packaging to help consumers easily identify foods that meet the new criteria.
For example, a bagel can be labeled “healthy” if it contains at least three-quarters of an ounce of whole grains and has no more than 10% of the daily recommended value for added sugar or sodium, and no more than 5% for saturated fat.
Nutrient-dense foods like lean meats, eggs, low-fat dairy, nuts, seeds, beans, peas, lentils, olive oil, and water will automatically meet the new criteria due to their positive contribution to a healthy diet.
For those shopping at Food Lion, the Guiding Stars program can help identify healthier choices. This program uses a star rating system—one star for good, two for better, and three for best—based on nutritional content. You can learn more about the Guiding Stars program at guidingstars.com or join one of the Penny Pinchers Tours offered by Pitt Partners in Health.
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