Our Healthy Must-Have of the Week: Peanut Butter

Although the popular saying goes 'as American as apple pie,' it could just as easily have been 'as American as peanut butter.' In fact, peanut butter is one of the most widely eaten foods in America, whether you're a kid enjoying a PB&J sandwich for lunch or an adult spreading it on a slice of whole grain toast with sliced banana and a drizzle of honey.

Of course, its creamy, nutty taste is a huge selling point, but perhaps even more appetizing is the fact that it offers loads of health benefits. For starters, peanuts contain heart-healthy monounsaturated fats—this is one reason why numerous studies have shown that diets rich in peanuts or peanut butter may protect against cardiovascular diseases. (Monounsaturated fats help lower LDL "bad" cholesterol when they replace saturated fats in the diet.) Peanut butter is also rich in other heart-protective vitamins and minerals like manganese, folate, niacin, and vitamin E. (Just be sure to choose one that is free of heart-harming trans fats or partially hydrogenated oils, such as Smart Balance.)

Plus, it's packed with protein—the combination of protein plus the healthy fat makes it super-satisfying, which can help curb hunger and lower your total calories for the day. And remember, a little goes a long way. Which brings me to the next important point: Portion control! Even though peanut butter is filling, it's easy to overdo it if you're not careful. Because peanut butter is comprised mostly of fat (even though it's the good kind), it has more calories. One tablespoon contains 95 calories and 8 grams of fat. To keep calories and fat in check, try to stick to no more than 1 tablespoon at a time.

Of the thousands of ways to use a tablespoon of peanut butter, here are my top 10:

1. Spread on top of a whole-grain waffle.

2. Mixed into a smoothie.

3. On whole-wheat bread with banana slices and a drizzle of honey

4. With sliced apple in a whole-wheat wrap.

5. Mixed into low-fat plain yogurt with a touch of honey for a creamy fruit dip.

6. Mixed with low-sodium soy sauce, lime juice, hot water, and chili paste to make a peanut butter dipping sauce or dressing for chicken, tofu or shrimp dishes.

7. Spread on celery sticks and topped with dried fruits, such as blueberries, cranberries, golden raisins, and purple raisins to create rainbow ants on a log.

8. Spread on a Granny Smith apple and sprinkled with cinnamon.

9. Melted and poured over low-fat vanilla ice cream topped with mini chocolate chips.

10. On whole-wheat crackers to create mini sandwiches.

Peanut Butter Perks

Many dieters look to avoid or cut back on certain foods when they're trying to lose weight. Fortunately, one food you can still enjoy while you're peeling off pounds is peanut butter. Although the spread is high in fat and calories, it can actually help you reach your goal weight when you use it in moderation because it:

• Reduces feelings of deprivation. Let's face it: To lose weight, you have to cut calories. But there's a big difference between cutting calories and eliminating foods altogether. Keep your favorites (whether it's peanut butter or chocolate), but stick to small portions. Doing so will help you feel good about your diet, and increase your chances of sticking with it.

• Keeps you satiated. Studies from Purdue University in West Lafayette, Indiana, have shown that spreading peanut butter on bread makes your feel full for longer than the same amount of calories of butter or other spreads.

• Protects your heart. It's rich in monounsaturated fat, the type that's good for your heart. And, Smart Balance Omega Peanut Butter, which carries the Best Life seal, does one better: It also contains omega-3 fats, a heart-heatlhy fat that's also beneficial for the brain.

Now that I've given you all the reasons why you should be eating peanut butter, I'll tell you how to enjoy it healthfully. You can make a meal of it by using two tablespoons (about 180 calories) of peanut butter in place of chicken, tuna or any other protein in your sandwich. Or, you can snack on it. Limit yourself to one tablespoon, and spread it on some celery or a 40- to 50-calorie cracker (that's one Wasa cracker). And by the way, don't bother with reduced-fat peanut butter. It contains just as many calories as the full-fat kind, and it usually doesn't taste as good as the real stuff.

For more on weight-loss and healthy eating, check out TheBestLife.com.