Toby Amidor, M.S., R.D., C.D.N.
Not all peanut butters are created equal. Some are made from only peanuts and salt (which is what you want), while others are a combo of peanuts, sugar and a variety of oils (including hydrogenated fats). Reduced-fat peanut butter may seem like the healthier choice, but the fat is oftentimes replaced with more sugar or preservatives. Peanut butter contains both hunger-satisfying protein and healthy fat. It also has a high antioxidant content, with loads of vitamin E. When snacking on peanut butter, stick with 1-tablespoon portions to dip fruit in or spread on whole-grain crackers.
Popcorn originally gained a bad reputation thanks to movie theaters frying popcorn in coconut oil and folks drowning it under buckets of artery-clogging butter. But corn is a whole grain and, when air-popped, it contains about 30 calories per cup along with 5% of the recommended daily dose of fiber. Sprinkle with a touch of sea salt or a drizzle of olive oil, and you’ve got a smart snack.