Nut butters are great for you, in large part because they contain beneficial unsaturated fats. “But when you start to take out the fat in peanut butter, you not only lower the amount of heart-healthy fats that you’re getting but may also end up getting a product with extra sugar and filler ingredients,” says Gorin. “These ingredients are added to compensate for the fat is removed.”
A good rule of thumb when buying peanut butter? It should be natural, and it should only have three ingredients on its label: peanuts, oil, and maybe a little bit of salt, says Gorin.
Fish is a good staple to have in your diet, but it’s best to aim for eating low-mercury, fatty seafood like salmon and sardines, which also have beneficial omega-3s EPA and DHA, says Gorin. But one fish you might want to avoid ordering when you’re out at a seafood restaurant? Tilefish, which is high in mercury—something that can actually cause poisoning if eaten in too high of a concentration.