Americans are looking for ways to make their diets healthier. While only 2.5% of American consumers are consistent vegetarians, it is estimated that 25% of consumers replace meat with meat alternatives at least for some meals. Being an "occasional vegetarian" can be the beginning of eating more healthfully overall.

Scientific data suggest positive relationships between eating a vegetarian diet and reduced risk for several chronic diseases, including obesity, coronary artery disease, hypertension, diabetes mellitus, and some types of cancer. Vegetarian meals, as well as diets, with little planning, can be delicious as well as nutritious.

When it comes to nutrition considerations for vegetarian meals and diets, pistachios are a very high quality plant source of protein, providing adequate and balanced amounts of essential amino acids. In addition, pistachios are relatively high in a nonessential amino acid, arginine, which may play a potential role in prevention or reduction of cardiovascular disease. (Arginine appears to help keep arteries flexible and enhance blood flow by boosting nitric oxide, a compound that relaxes blood vessels.) Many studies have found beneficial effects in people with heart and/or vascular disease who take arginine.

Pistachios are great tasting and full of nutrients. A one-ounce serving is a generous 49 nuts and contains more than 10% of the Daily Value for dietary fiber, vitamin B-6, thiamin, phosphorus and copper. While pistachios contain fat, the fat is predominantly monounsaturated, similar to that found in olive oil.

Pistachios are known to contain compounds called phytochemicals. (Phytochemicals are substances that plants naturally produce to protect themselves against viruses, bacteria and fungi.) While their exact role in promoting health is still uncertain, particular phytochemicals may help protect against some cancers, heart disease and other chronic health conditions. A comprehensive USDA analyses of the phytochemical content of fruits, vegetables and tree nuts has been completed and the values of various phytochemicals in foods is maintained and updated on USDA's Nutrient Data Laboratory Web site. Pistachios contain significant amounts of phytochemical compounds like lutein, gamma-tocopherol and beta-sitosterol as well as compounds like cyanidin, catechin, epicatechin, quercetin and proanthocyanidin. More information on these newly recognized compounds in pistachios will provide further insight into plant-based diets and add to the growing knowledge of the health benefits of consuming pistachios.