Like many heroes in the world, today's superhero is misunderstood. Feared by dieters, loved by rodents, meet Wednesday's champ:

THE NUT!

Loaded with protein and heart healthy fat like omega 3, nuts have an unfortunate reputation as a dieting nightmare. It's just not true, folks. Instead of avoiding them, just exercise a little self-control. If you can think in "small handfuls," nuts can be the perfect diet aid, offering major satisfaction and contentment with about 100 calories (about 10 nuts).

The type of nut you grab for matters also. Look for raw, or dry roasted types and avoid sugar coated or caramelized nuts which carry extra calories. Almonds, walnuts, and filberts are great options. Another good choice are pistachios. Having to "work" to eat, slows down how fast you're eating noshing. So put down the peanut butter and pick up your nut cracker. It will be like going to the gym. Sort of.

Want to meet out our other Superfoods? Check out Monday and Tuesday's winners!