There are many foods we hear about that are considered junk food and often on the “forbidden” list, but they really aren’t bad for you. Here are a few that may surprise you – just in time for the holidays!

Sour Cream

It is true that sour cream is 90% fat. However, it is usually only eaten in small quantities. A serving of sour cream is two tablespoons and is only 52 calories. This is less saturated fat than is in a 12-ounce glass of 2% milk.

Coconut

Coconut is packed with saturated fat. However half the fat is lauric acid. A recent review has found that lauric acid can increase the LDL or “bad” cholesterol levels, but it boosts the HDL or “good” cholesterol more. The rest of the fat is made up of medium chain fatty acids, which are neutral. A pinch of unsweetened shredded coconut can make a nice snack, or at least can add some flavor to another snack. Just don’t overdo it as it is high in calories.

Chocolate

Chocolate has been given a bad rap in the past. However, dark chocolate is rich in flavonoids. These compounds (also found in green tea and red wine) have been found to reduce inflammation and relax blood vessels, improve blood flow, and even improve your mood. Three ounces a day can decrease blood pressure. Once again, moderation is the key when it comes to eating chocolate. The recommended amount is the equivalent of 2 Hershey kisses a day.

Pork Rinds

Pork rinds are made from fried pigskin. Sounds fatty?! However, a one-ounce serving contains 9 grams of fat, 17 grams of protein and NO carbohydrates. Almost half the fat is unsaturated and in the form of oleic acid (the same healthy fat found in olive oil); the rest is saturated fat that is in the form of stearic acid and considered harmless. The key, if you like these, is not to go overboard.

Beef Jerky

Beef jerky is often thought to be high in preservatives and not particularly healthy. However, it doesn’t have to be unhealthy if you get the right brands. It is a great high protein snack that won’t raise your insulin levels. The key is to find it with all natural ingredients (without MSG, sodium nitrate and chemicals). For variety and omega-3 fatty acids, make sure to get grass-fed beef or give salmon jerky a try!