Life today for children and adults seems to be in overdrive and that means Americans often make snack and meal decisions quickly without fully thinking about the nutritional makeup of what they're consuming.

"Being mindful about what you eat each day can have a significant impact on so many aspects of your life. Food choices can influence your mood, energy level, cognition and memory, as well as your overall health and wellbeing," says Samara Sterling, Ph.D., director of research for The Peanut Institute.

Unfortunately, most "fast food" is overly processed and relies on sugar, salt and saturated fat to make it taste good in the moment but it can end up having detrimental effects down the road and may even increase the risk for certain cancers.

Peanuts and peanut butter, on the other hand, are a convenient and healthy superfood choice that satisfy immediate hunger while delivering life-long benefits.

According to numerous research studies, regular consumption of peanuts has been shown to: reduce Alzheimer's disease risk by 70%; reduce diabetes risk by 53% and cardiovascular disease risk by 13%; and aid memory, cognitive function and concentration. Daily consumption can even help reduce anxiety and depression.

"Peanuts deliver such a plethora of benefits. A single serving of peanuts, which is about a handful, is packed with 19 vitamins and minerals and contains seven grams of plant-based protein," says Sterling.

The benefits of plant-based protein are becoming more and more apparent. Research that compared nuts and legumes to animal protein showed higher intake from meat was associated with increased mortality risk. Another study found that replacing animal-based protein with plant-based protein can substantially lower the likelihood of developing diabetes. Finally, an interesting study of older adults found that faster walking speed was associated with a higher intake of plant protein, while slower walking speed was associated with greater animal protein intake .