Dietitian: Some Decadent-Looking Foods Are Good For You, In Moderation

CHICAGO (CBS) – Trying to lose weight?  You might be surprised to learn some of the best foods for keeping you full and looking lean.

CBS 2's Mary Kay Kleist tells us about seven diet-friendly foods you should look for next time you're in the grocery store.

Shopper Kara Tiltges says she's drawn to some high-fat foods. "Sometimes my taste buds lead me to them," she says.

But sometimes, that's OK -- as long as you choose the fats that are healthy for your heart.

An example: nuts.  Jennifer Ventrelle, a registered dietitian at Rush University Prevention Center, says nuts have the types of fat that are good for your heart and cholesterol level.

Just two tablespoons of nuts twice a day will keep you full longer.

A new study from University of Scranton ranks walnuts as the number-one healthy choice of nuts.  Brazil nuts are second, and hazelnuts are third.

So will just one tablespoon of peanut butter.

"It's a good source of protein.  You'll probably be likely to eat less of this than you would something that's just high in sugar," Ventrelle says.

Fiber-rich avocadoes also help control your hunger.  And one-quarter of an avocado has just 50 calories.

Egg whites are packed with protein, and the yolks are healthy, too.  One yolk a day is fine for someone who does not having existing heart problems.

"It has choline in it, which is good for the brain," Ventrelle says.

When choosing red meat, look for the word loin.  Those cuts are leaner.

When it comes to chocolate milk versus sports drinks, chocolate milk wins.  A recent study found chocolate milk drinkers could work out 50 percent longer than people who used energy drinks.

Buttermilk is another diet friendly food.

"You don't have to be afraid of buttermilk.  Buttermilk is actually comparable to a 2 percent low-fat milk," Ventrelle says.

It's also rich in potassium and riboflavin, which is good for your digestive system.

"Potassium is the mineral that controls the pumping of the heart," Ventrelle says.

Now, the dietitian reminds us that while these foods are healthy for us in moderation and will help keep us full, it is not a license to gorge. Eating too much will increase your calorie count. So, watch your portion sizes.