Dear Jessica,

Peanut butter is high in calories and high in fat, however peanut butter is low in saturated fat, which is the artery clogging fat.

If you like peanut butter, include it in your diet but use it sparingly. Most "store-bought" peanut butter is very processed and may contain additional oils and fat, as if peanut butter needed any more fat.

If you like peanut butter, we suggest peanut butter and jelly sandwiches on whole grain or low carb bread. You can also place 1 serving of peanut butter and a third slice banana on low carb bread for a real nutritious treat. Keep in mind that it's not the peanut butter that will make you lose weight. If you like the taste of peanut butter, then why not include it as part of your regular diet plan.

To lose weight you need to burn more calories than you consume. You do this by planning your diet and writing down every food item for the day. Most women should stay within 1200 to 1400 calories per day to lose 1 pound per week and men should stay within 1500 to 2000 calories per day to lose the same amount of weight.

Include regular exercise like fast pace walking or riding a stationary bike at a slow to moderate speed in front of your favorite TV program for 30 minutes. Combined with your diet plan, you'll lose all the weight you want at a rate of 1 to 2 pounds each week until you get to your desired weight.
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