A bad reputation is hard to shake away and the list of foods below are often given a hard time. But studies have shown that in moderation, implementation of these items can be an important part of a balanced diet. Learn about some of these misunderstood foods below:

• Peanut Butter– The cornerstone to the essential PB&J sandwich,  peanut butter may be high in fat, but is not fattening. Peanut butter can be a source of protein, folate, and vitamin B.
• Chocolate– Not all chocolate is alike! Yet, we often place them all in the same category. Dark chocolate has been proven very beneficial. It contains antioxidants that seem to have a blood-thinning effect, which can benefit cardiovascular health. It can also reduce stress. The suggested serving size would be 1.4 ounces.
• Eggs– Eggs get their bad rep because of their cholesterol content, but eggs are a very filling protein. Egg yolks have lutein and zeaxanthin compounds that have been linked to reducing the risks for age-related macular degeneration, the leading cause of blindness in people over 50.
• Beef– Is known as the bad guy of the meat family, with it being full of saturated fat and dietary cholesterol. But lean cuts of beef are known as a good source of protein and iron. Lean cuts of beef include filet mignon, sirloin, strip steak, and flank steak.
• Nuts– are full of fat. Although they are full of fat, it is the good unsaturated kinds. Nuts, and peanuts, which are technically legumes, also supply other healthy nutrients. For example, almonds provide vitamin E and walnuts offer significant amounts of heart-healthy omega-3 fats. You do need to keep an eye on serving size, though: at around 160 to 200 calories per ounce, nuts do container an ample amount of calories.

The common thread with all of these bad rep foods is moderation. Keeping an eye out on portion size and the frequency you eat these foods can allow you to enjoy some of your favorite dishes without the guilt trip.