Peanuts are a good food to incorporate into your diet since they contain vitamin E, folic acid, thiamin, niacin, and other healthy antioxidants. Other nuts (in moderation) are also really good to incorporate into your diet, and are believed to help lower cholesterol, and protect people from heart disease and other ailments. So nuts are really healthy but due to their high fat content (it is healthy fat but still high calorie), it is still best to eat them in moderation.
For many years I didn't go anywhere near peanut butter when I was dieting, since despite being made of healthy ingredients, peanut butter is high in calories and fat. Then, I discovered Better'n Peanut Butter in my local Trader Joe's, a healthy low calorie butter "alternative". A two tablespoon portion (32 grams - enough to spread pretty liberally across two pieces of toast) of Better'n peanut butter has 100 calories, 2 grams of fat, 4 grams of protein, and 2 grams of fiber (2 weight watchers points!) -- significantly less fat than most peanut butters (peanut butters often have ~200 calories and ~16 grams of fat per serving). And, Better'n peanut butter tastes great, since it is still made from peanuts (they are just de-fatted).
Better'n Peanut Butter comes in three flavors: original, low sodium, and chocolate. The low sodium flavor is saturated fat free, gluten free, dairy free, cholesterol free and preservative free! I don't know the nutritional information for the chocolate nor have I tried it, so please let me know if you have.
You can buy Better'n Peanut Butter at Trader Joe's. If you don't have a Trader Joe's near by, check out the store locator on the Better'n Peanut Butter website. You can also buy it online from Amazon.
In case you need some inspiration for what to do with it -- try spreading the peanut butter on a low calorie english muffin, combining it with honey on a low calorie crumpet, dipping some healthy apples into it, or even eating with some sliced bananas in a soft wrap.
While I love my Better'n Peanut Butter, I've also recently discovered delicious powdered peanut butter as well which is great for cooking! I'll post about that soon.