Peanut butter has to be eaten in moderation, but it can definitely bulk up simple foods like bread, crackers, or oatmeal (just stir it in—it’s like a peanut-butter-oatmeal cookies). Two tablespoons can give your meal a protein boost and an appetite-quenching shot of fat all with just 3.3 grams of saturated fat and 12.3 grams of unsaturated fat. However, this requires the maturity to stop your serving at two tablespoons. Per sitting, not per mouthful. According to the Harvard Heart Letter, people who regularly consume nuts, including peanuts, are less likely to develop heart disease of type II diabetes than people who rarely or never eat nuts. This speaks well about peanut butter and its nutty brothers, but remember that people who eat buckets of peanut butter wind up obese and not so healthy.