1. Avocado
So it may seem weird for a fruit (yes, avocados are fruits) to contain fat, but avocados are one of the few produce items that do. Their heart-protecting monounsaturated fats are actually one of the things that makes them so healthy. Eating these green guys can help lower your risk of heart disease and stroke — so have some of that guacamole!

More on avocados and some recipes »

2. Spaghetti and Meatballs
Thanks to the iron and protein from the beef, lycopene from the tomato sauce and energy-producing carbs from the pasta, this dish a healthy trifecta. If you stick to modest portions and lean beef, you can enjoy its benefits without overdoing it. Limit yourself to three ounces of meat and a cup of cooked pasta per serving.

Discover some lighter ways to enjoy this dish »

3. Bananas
Often bashed for their high sugar and carb content, bananas are a ridiculously healthy fruit that everyone can enjoy. A small banana has the same calories, carbs and fiber as an apple. They also come packed with vitamins C and B6 and good-for-your-heart potassium.

Healthy and delicious banana recipes »

4. Peanut Butter
I always hear “peanut butter is fattening!” Sure, it contains fat, but 30% of your daily calories should come from healthy fats, so why not add peanut butter in as an option? The nutty spread is also a great way to get protein, fiber and vitamin E. The same goes for whole peanuts or nuts such as almonds and walnuts — they’re a great way to get your daily dose of healthy fats.

Check out our peanut butter taste test »

5. Coffee
Along with adding a little pep to your step, coffee is teeming with antioxidants. Research has linked drinking the brewed beverage to a decreased risk of type-2 diabetes and improved mental health as you age.

Find out more on coffee »

6. Corn
Some folks frown on corn because it’s a starchy vegetable. Well, it is starchy — because it’s actually a grain! One cup of corn kernels has 5 grams of protein, 4 grams of fiber (that’s more than 25% of the daily recommendation) and energy-producing B-vitamins. You can also eat corn is a wide variety of ways — polenta, tortillas and popcorn are all healthy whole-grain options.

Recipes and other corn tips »

7. Burritos
Yes, burritos can be a healthy choice. When filled with vegetables, rice, beans and small portions of meat, these Tex-Mex treats can cover all your nutrition bases in one tortilla. Opt for 8-inch, whole-wheat tortillas and lay off the sour cream and loads of cheese to keep the calories and fat in check.

Tips for healthy Mexican take-out »

8. Chicken Thighs
Dark meat chicken has a bad rep for being fatty and artery-clogging when it’s actually the skin you should be avoiding. Dark meat, like avocados, is high in healthy monounsaturated fats. Thighs are also more affordable than skinless chicken breasts, so they’re an all-around smart addition to your weeknight dinner routine.

Try these Maple-Mustard Chicken Thighs »

9. Potatoes
Yet another veggie shunned for its starch content, potatoes are a nutrition powerhouse! A medium potato has 165 calories, 5 grams of fiber, 4 grams of protein, 10% of your daily iron and 70% of your daily vitamin C needs. Craving greasy French fries? Make some oven roasted “fries” and save more than 300 calories and 20 grams of fat.

Check out Katie’s hearty Potato and Kale Soup »

10. Eggs
Eggs do contain some cholesterol, but that doesn’t mean they’re a total no-no. According to the American Egg Board, healthy individuals can eat up to two eggs per day without significantly affecting blood cholesterol levels. Eggs are also full of vitamins A, D and the antioxidant lutein. Don’t skip the yolks; there’s just as much protein there as in the whites.

More facts about eggs »

Runners Up on Our List:
• Pork
• Shrimp
• Chocolate
• Mushrooms

From Spotlight Recipes: Hanukkah Menu:
“If you don’t like hummus because it has tahini in it, try it with peanut butter (or another nut butter) instead. Tahini has a weird taste to me, so I use peanut butter. Yum.” –Sarah

From Smarter Late-Night Snacks:
“I often have yogurt with my cranberry salsa: 1 bag raw cranberries, 1 whole (unpeeled) orange, 1 or 2 apples (core and all), and a little sweetener. Chop it all up in a food processor, pour into a bowl and add chopped walnuts. Keep in a jar in the fridge. Great with yogurt or cottage cheese, on whole-grain toast, on peanut-buttered toast, with meat, in sugar free jello, etc.” –Von

From Healthy Eats Gift Guide:
“Another good option is assembling dry spice rubs. You usually have the spices already on hand, and you can package them in little tins or mason jars.” –Fawn

“For my adventurous, tea-loving friends, I am mixing up a simple blend of seed tea with a tea ball. It has fennel, anise and caraway seeds in a pretty little container.” –Linda

“A friend once gave us a platter with fresh pineapple, grapes, kiwi slices, strawberries, melon, etc., delivering it in the late afternoon, just in time to be a healthy dessert after dinner that night.” –Erin

From Taste Test: Peanut Butter:
“My favorite is the PB I freshly grind at my local natural food store. I pick the nuts, I place them in the grinder and wait a few moments. You can’t beat the taste of freshly ground nut butters (I also do cashew butter, almond butter and walnut butter). Just wish I had a nut grinder at home so I could do individual grinds for my needs at the time.” –John

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Peanuts and peanut butter contain healthy fats as well as protein, but some packaged butters have extra extra oils and sweeteners added to the mix. For our 1 to 5 rating (5 being the highest), we considered taste, texture (we tested only smooth varieties) and sugar content for a basic two-tablespoon serving. As for price, all the brands tested ranged from $2.79 to $3.19.

Skippy
Rating: 3
Nutrition Info: 190 calories, 16 grams of fat, 3 grams of sugar
Our Take: I was raised on this stuff, but that was before I learned about added sweeteners and hydrogenated oils! Though it does have a good flavor and creamy consistency, I’m turned off by the added sugar and unhealthy fats.

Teddie
Rating: 4
Nutrition Info: 180 calories, 16 grams of fat, 1 gram of sugar
Our Take: This natural peanut butter contains peanuts, flaxseeds and salt. It had a nice peanut flavor but a slightly gritty texture. Like most peanut butters made without extra oils, this brand needed to be mixed well initially to stir in some surface oil (if refrigerated after the first mix, it no longer separates). The flax adds some omega-3 fat but also affects the flavor. If you’re a peanut butter purist, it’s better to get your omega-3s elsewhere. (Here’s an article on better choices for omega 3-rich foods.)

Jif
Rating: 3
Nutrition Info: 190 calories, 16 grams of fat, 3 grams of sugar
Our Take: This one had almost exactly the same ingredients in Skippy — added sugar and hydrogenated oils — but it did have a more peanutty flavor (my guess is they use a different variety of peanuts).

Trader Joe’s
Rating: 5
Nutrition Info: 190 calories, 16 grams of fat, 1 gram of sugar
Our Take: This is the peanut butter we keep in my house. The only ingredients are peanuts and salt. It has great flavor, a silky smooth texture and won’t separate once refrigerated. I’ve been recommending it to clients for years and have been able to convert even the most loyal brand-name peanut butter lovers.

Smart Balance
Rating: 3
Nutrition Info: 200 calories, 18 grams of fat, 1 gram of sugar
Our Take: I was surprisingly disappointed by this jar. Made with peanuts, flaxseed and palm oil (for texture) it is sweetened with molasses, but has a stale flavor that was, honestly, kind of gross. We also tried the Smart Balance “naturally sweetened” with agave nectar instead of molasses but it had a bitter and unappealing after taste. My husband (a fellow PB lover) asked if we could throw these two jars out pronto).

Tell Us: What’s your favorite peanut butter?

Snacking Basics
Snacks aren’t bad. In fact, they are “mini meals” that are meant to curb hunger and help supplement nutrients you may not be getting enough of from meals (like fiber from fruits and veggies). Studies show that waiting too long to eat between meals can cause you to overeat later in the day — not exactly the best way to lose weight or stay healthy.

Stick to snacks that are between 100 and 200 calories each. You especially need them when you have three to five hours between meals. My snack breaks often fall at 10:30am and 2:30pm — about one and a half to two hours between my meals.

1) Peanut Butter and Whole-Wheat Crackers
Combine lean protein, fiber and healthy fat and you’ve got a satisfying snack. Protein and fiber work for cutting down and controlling hunger, while fat takes a bit longer to digest and keeps you feeling full longer. Peanut butter is high in healthy monounsaturated fats, but be sure to portion out one tablespoon to keep calories in check.

Portion: 1 tablespoon natural peanut butter and 4 whole-wheat crackers
Total: 180 calories, 5 grams of protein

2) Vegetable Soup
Don’t eat enough veggies? Try snacking on a warm, hearty vegetable soup — 20 minutes later you’ll feel like a new person. Vegetables contain fiber, which helps you feel full and also helps stabilize blood sugar throughout the day — meaning no gnawing hunger pains. Try a minestrone or bean soup for additional protein. If you’re feeling extra hungry at snack time, add one or two whole-wheat breadsticks or a small whole-wheat roll.

Portion: 1 cup vegetable soup
Total: 100 calories, 4 grams protein

3) Low-Fat Cottage Cheese and Fruit
With its good balance of protein, carbs and fat, cottage cheese is one of the most underappreciated foods. Add fiber with fresh fruit, such as berries, melon, pears or pineapple, for a perfect snack. A 1/2-cup serving contains 7% of your daily calcium needs, which is important for healthy bones.

Portion: 1/2 cup low-fat or nonfat cottage cheese with 1/2 cup sliced or 1 medium piece of fresh fruit
Total calories: 140 calories, 14 grams protein

4) Hummus with Sliced Veggies
This Middle Eastern chickpea spread is packed with protein, fiber and heart-healthy unsaturated fats. Veggies like carrots, bell peppers and broccoli make great dippers and add good nutrients, including beta-carotene, vitamin C and, of course, more belly-filling fiber. Two tablespoons of plain hummus has 50 calories and 3 grams of fat, so you’re probably better off measuring out two to three tablespoons instead of sitting down with the entire container.

Portion: 3 tablespoons of plain hummus plus 1 cup of sliced veggies
Total calories: 120 calories, 7 grams protein

5) Trail Mix
Almonds, cashews, walnuts, peanuts or pecans are full of healthy fat, fiber and protein. A delicious homemade trail mix is simple: Portion out a handful of nuts and mix in two tablespoons of dried fruit like raisins, cranberries or apricots. To minimize calories, choose nuts that are dry roasted or raw. For a change of pace, throw in whole-wheat pretzels or some of your favorite cereal (I’ve been on a Puffins kick lately). Packing your trail mix in plastic bags or containers makes it easy to grab and go. If you find yourself plowing through your snack mix, try using shelled nuts that will take longer to eat.

Portion: 15 nuts plus 2 tablespoons of dried fruit
Total calories: 170 calories, 7 grams protein

Read on to see if your comment made our best-of list.

From Make Your Own Applesauce:
“When I make applesauce, I go to the farmers’ market and buy an assortment of apples. Then, I core and peel them. I add about 1/2 to 1 cup of water into a 5 to 8 quart dutch oven pot and boil until they break down. Then I use an immersion blender and blend, but I like it chunky so I don’t do too much. When I let it cool off, I put in a cinnamon stick and scrape the seeds only from a whole vanilla bean. The flavor is great. Remember to remove the cinnamon stick.” – Alane

“I also add fresh pears, fresh pineapple and AFTER it is cooked, I add fresh pomegranate. It’s delicious try it!” – Holly

From Safety Tip: Wash Those Hands!:
“If you’re worried about swine flu germs and your kids, my child came home from school the other day saying that they learned to cough and sneeze into their elbow with Germy Wormie, and I was totally taken aback. I always covered with my hands, but I went to the website and now I get it — hands touch, elbows don’t!! Kids can touch 300 surfaces in a half hour and they hate to wash their hands. This is a simple thing that can make a huge difference.” – Gues

From Katie’s Healthy Bites: My Ode to Apples:
“My favorites are Honey Crisp and Ambrosia. I can’t stand Granny Smith! For baking, I’ll use Golden Delicious, Cortland or JonahGold. I also throw in some eating apples a lot of the time when I’m baking. I love the different flavor they lend and they also add a different texture to the finished product.” – Kristina

From Peanut Butter: Good or Bad?:
“Best way to mix your natural peanut butter — turn it upside down at room temperature for about 24 hours. It mixes itself perfectly and no mess! My favorites are Trader Joe’s creamy peanut butter and Trader Joe’s raw crunchy almond butter. YUM!” – Mary

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Nutrition Facts
One tablespoon of peanut butter (crunchy or smooth) has about 90 to 100 calories, 4 grams of protein and 8 grams of fat. The majority of the fat is the heart-healthy, unsaturated kind; some peanut butter brands have more saturated fat depending on the added ingredients. Peanuts, which are technically legumes and not nuts, also contain healthy doses of niacin (good for your energy levels) and antioxidants like vitamin E and resveratol (the same one you’ll find in red wine). Experts say that peanuts rank right up there with fruits for their high antioxidant content.

What You DON’T Want
Sadly, most of the peanut butters at the market aren’t really peanut butters (at least according to my definition). They’re a mixture of peanuts, sugar and various oils. To keep the peanut spread thick at room temperature, manufacturers add artery-clogging saturated or trans fats. When shopping, scan the ingredients for “partially hydrogenated oil,” “hydrogenated oil” or “palm oil” — those are ones you want to skip.

Reduced-fat peanut butter may also seem like a smarter choice, but it often contains more sugar than the full-fat kind. While the fat content is lower, the total calories aren’t that much different.

What You DO Want
Real peanut butter has two ingredients — peanuts and salt! There’s no need for sugar or extra oils. The biggest complaint I hear about natural peanut butters are about the way the (natural) oils rise to the top. To relieve this “separation anxiety,” all you need to do is mix it up VERY well when you first bring it home and then store it in the refrigerator. A good brand will never separate on you again. Out of all the peanut butters I’ve tried (and there’s been lots of them), my favorite is Trader Joe’s.

The trick to making it a healthy choice is portion control — one tablespoon for a snack and two tablespoons for meal (like in a sandwich). You can also make your own. Some dry roasted peanuts, a sprinkle of salt and a few minutes in the food processor is all you need. If you want a hint of sweetness, add a little agave nectar or honey.

Bottom Line: Avoid all the extra sugar, fat and bad-for-you add-ins by choosing peanut butter made from just peanuts and salt. Period.

TELL US: What’s your favorite brand of peanut butter?

More Peanut-Related Reading
• Cracking the Threat of Nut Allergies
• Spotlight Recipe: Roasted Peanuts
• Discover Nut Butters

From Aisle By Aisle: Smart Picks For Condiments:
“You can add lots of flavor to things by dressing up condiments at home. A little garlic or lime in your mayo makes the flavor great, and you need less of the condiment. [It] also works with butter. Try chili lime butter on corn or honey butter on muffins. You may get some of the fat, but at least you’re not eating a laboratory of chemicals!” – Mary

“Homemade mayo: I usually use the dry seasoned packets from Kroger, use light German mayo and soy milk for the added ingredients that it calls for. It makes a huge taste difference than pre-made store-bought stuff, and it is healthier because you can control what is put in it.” – Erin, via Facebook

From Katie’s Healthy Bites: Pep Up Your Sandwiches:
“My all-time favorite sandwich is: two whole-wheat slices of bread with all natural peanut butter (with just peanuts as the ingredient), honey and slices of banana grilled on the George Foreman. It all melts together and creates a crisp outer layer that is fabulous to bite down on! I could eat this for every meal it is so delicious!” – Meredith

“You can really get creative with the PB sandwich…growing up my mom would make me PB with apples and raisins or bananas and chocolate chips for a treat…and I loved it ” – Katie

“I’ve always enjoyed spicy mustard with my peanut butter.” – John

From Market Watch: Grapes:
“I’m still confused on grapes not having seeds. Is this normal? Have they been altered in some way, and if so, how can this be safe to consume?” – Larry

Dana’s response: “Seedless grapes are special varieties that have been used by farmers for decades. They’re a product of good old-fashioned farming methods that involve cross-breeding and using cuttings from other plants — not genetic modification or harmful chemicals. These types of seedless grapes actually do contain very small edible seeds that don’t become hard or large enough to notice.”

Have a tip you think we’ll love, or a food question that’s been bugging you? Let us know on the blog, Facebook or Twitter.

Get the recipe »

Kardea Gourmet Bars
I’m not a fan of many snack bars, so when I first stopped by this booth, I made my “yuck” face. The Kardea representative saw — poor guy! But once I tasted these bars, I couldn’t believe how yummy they were. I took extras home and snagged a few samples for Dana, too. At 150 calories, the bars contain 7 grams of fiber and are low in saturated fat. They’re also dairy-free and sweetened with agave syrup. I tasted four flavors: cranberry almond, lemon ginger, chai spice and, my favorite, banana nut. Gourmet Bars are sold at Whole Foods, but you can also order them online on the Kardea website.

Smart Balance Milk & Peanut Butter
The creators of the Smart Balance buttery spreads have several new offerings. First, there’s the fat-free milk that tastes like 2% milk (a competitor for Skim Plus — also at the meeting). The Smart Balance milk has added omega-3 fats and is antibiotic- and hormone-free. I also tasted their yummy new peanut butter, sweetened with agave nectar. (There seems to be a lot of love going around for agave nectar these days.)

Bob’s Red Mill: Gluten Free Line
We love giving shout-outs to Bob’s Red Mill, but did you know they have an entire “Gluten Free” line with more than 40 products? Oats, bread mix, brownie mix, pizza crust mix and pancake mix — I grabbed a pamphlet for my celiac-stricken, future sister-in-law. We’ll be baking the brownies and making those pancakes very soon!

Organic Bistro Whole Life Meals
I’m big on eating home-cooked food, but even I know the convenience of frozen meals can be hard to resist. Created with the help of a registered dietitian, Organic Bistro meals are made with lean proteins and contain at least 2 to 3 veggie servings per meal. They range from 320 to 450 calories per meal and are low in sodium. Guess what? They’re also gluten-free!

Adora Chocolate Calcium Supplements
Getting the right amount of calcium in my diet isn’t always easy. Sometimes I need a little extra boost. Rather than force down chalky pills, I found the most delicious chocolate calcium supplements. I’ve seen these coin-shaped supplements in previous shows, but this time they appeared in my goody bag. Adora supplements come in both dark and milk chocolate and can be found in specialty markets such as Whole Foods (or you can order them online).

Get the recipe »