Lick this spoon! Smooth or chunky, peanut butter is one of the healthiest foods you can choose

WHETHER YOU'RE HEADED back to school or off to work, pack your lunchbox with a classic PB&J. "A daily dose of peanut butter is remarkable for your health," says Pat Kearney, R.D., nutritionist for the non-profit Peanut Institute in Albany, Ga.

In addition to vitamins A and E, folate, magnesium, zinc, fiber, and protein, University of Florida researchers have determined that roasted peanuts are packed with anti-aging antioxidants. And a report in the Archives of Internal Medicine found that eating nuts more than four times a week slashes your risk of heart disease in half.

Want more? Peanut butter is rich in mono- and polyunsaturated fats, which promote good HDL cholesterol, lower blood triglycerides, prevent clotting, and reduce blood pressure; a diet rich in peanut butter also helps prevent gallstones, fight diabetes, and reduce cancer risk.

One serving (about 1 ounce or 2 tablespoons) does contain a hefty 188 calories. However, a study at Penn State found that people who ate as much as 3 ounces of peanut butter a day had a lower mean body mass index than PB abstainers. The reason may lie in the high-satiety factor. "When you eat peanut butter, you are satisfied for about two and a half hours," says Kearney, "so you are less likely to go back to the kitchen and graze."

Commercial brands can contain not only salt and refined sugar, but also trans fats, although Kearney says the amount is negligible. To avoid trans fats, period, look for an all-natural version like Whole Foods 365 Organic Crunchy Peanut Butter ($3; wholefoodsmarket.com). For more benefits, spread it on whole-wheat bread. Elvis fans, feel free to add bananas (but don't fry it all in butter like he did!).

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