45. You skip peanut butter because it's high in calories and fat
THE RESULT: You miss out on healthy fats and filling protein.
THE FIX: At 95 calories per tablespoon, peanut butter (and other nut butters) may be caloric, but those calories come with nutrients that are not worth sacrificing to the scale. Nut butters are packed with satiating protein and fiber (4g and 1g per tablespoon, respectively) to help keep your stomach from rumbling between meals and are a great source of heart-healthy fats. Pick a natural nut butter that includes only nuts (and occasionally sugar and salt) in the ingredient list. Before spreading it on your sandwich, give it a good stir to incorporate the oils that may have separated. Some commercial peanut butter and nut butter varieties contain trans fat that should be avoided since it raises levels of bad cholesterol while decreasing good cholesterol. The way to tell if trans fat is lurking: The ingredient list will include partially hydrogenated oils. Fully hydrogenated oils do not contain trans fat.