Not-So-Bad-for-You Foods

Put These Back In Your Diet

By Robynne Boyd

Some foods just look fattening and are quickly added to your do-not-eat list. But the good news is, many so-called diet wreckers aren't as bad for you as might think. American Dietetic Association spokesperson Sarah Krieger, R.D., gives us compelling reasons to lift the ban on a few faves.


Avocado

You probably heard that avocados are fattening and stripped them from your meals. But here's the real scoop: Avocados contain nearly 20 vitamins and minerals and are high in healthy fat. When used in place of other fats, like mayo or butter, avocado can be a nutritious addition to a calorie-controlled diet. One ounce of avocado -- about 3 thin slices -- has just 50 calories and 4.5 grams of fat. Don't go overboard: Think of it as a condiment and slice some into a salad or spread it on toast.


Peanut Butter

There's no getting around the fact that peanut butter is a calorie-rich food (188 calories and about 16 grams of fat for two tablespoons). But here's a reason to start spreading again: Recent research found that that the high protein and fiber content in peanuts curbs hunger and can actually help prevent weight gain. Top a fiber-rich apple with one serving of peanut butter for a smart, filling snack.


Potatoes

If the low-carb craze scared you away from potatoes, it's time to rethink the spud. A medium-sized potato has 161 calories and no fat. Plus, they're packed with vitamins and minerals and their high-fiber content makes them filling. To keep it healthy, avoid slathering it in butter or sour cream. Instead, top it with veggies, salsa or protein-rich cottage cheese.


Cheese

When you're watching your weight, eating cheese seem as taboo as snacking on French fries given its fat content. But cheese is a tremendous source of protein and calcium and doesn't need to be eliminated from your diet. The trick is to make it an accent to a meal, rather than a main focus. Aged cheeses add flavor in small amounts. For example, try sprinkling parmesan (21 calories and 1.5 grams of fat per tablespoon) into an omelette rather than adding a layer of a higher-in-fat cheddar. You can also choose goat cheese, which is naturally lower in fat than cow's milk cheese. There are also a number of reduced-fat cheeses available that -- in small portions -- can be tasty, healthy additions to sandwiches and salads.


Pizza

Ordering up a delivery pizza was probably one of the first things to go when you started dieting. And while many pizzas do stack up as some of the worst foods in America, if you're smart about how you order, you can have your pie and eat it too. Order half the cheese (so you'll skimp on fat but not on calcium), pile it high with fiber-rich, nutrient-dense veggies like broccoli and spinach, and stick with thin crust to trim calories. You'll have a healthy dinner even a dieter can enjoy.


Chocolate

No need to ignore your craving for something sweet, just feed it right. Research has shown that decadent dark chocolate has amazing health benefits thanks to its flavanoids -- antioxidants in cocoa beans which are believed to be good for heart health. This doesn't mean you can dive into a candy bar laced with nuts and caramel or that you should replace your already healthy stable of foods with dark chocolate. But when you need a treat, try a few small squares of plain dark chocolate. One ounce has 150 calories, making it a reasonable indulgence. Look for chocolate containing at least 60 percent cocoa.


Pasta

The low-carb craze gave pasta a bad rap. But the real problem with pasta is that most restaurants pile several servings on your plate and top it with fatty cream sauces. If you stick to a smart portion size and only use a small amount of a tomato sauce, that pasta is a good source of carbohydrates for energy and fiber to keep you full. One cup of naked spaghetti has 221 calories -- making it a pretty slim meal. Tossed with your favorite steamed vegetables, you have a nutrient-dense dish without a lot of extra calories.


Wine

When you're counting calories, alcohol may be the first indulgence to go. And while high-cal frozen drinks and spirits can quickly tank your diet, a five-ounce glass of red wine has just 102 calories. Consuming antioxidant-rich red wine is believed to reduce your risk of heart disease so enjoying a glass with a healthy dinner isn't such a bad choice after all. Cheers!