Many Americans eventually get tired of their diet fare and suddenly binge on their favorite indulgences. But researchers now say many "forbidden foods" are actually healthful.

• Beef. Doctors at the Tufts University say there are excellent nutrients in beef, like iron, zinc, and vitamin B12. Much of the fat in beef is stearic acid, which does not raise cholesterol. They do advise, however, that a 3-ounce serving is best. Forget the 12-ounce steak.
  
• Avocados. This fruit has been scorned for its high fat content. Doctors at UCLA Center for Human Nutrition say, however, that the fat in avocados is monounsaturated. It helps lower bad cholesterol and increase good cholesterol.
  
• Dark chocolate. Studies at the University of Pennsylvania say you should feel no guilt when you indulge in dark chocolate. It contains antioxidants that increase good cholesterol by as much as 10 percent.
  
• Nuts. Nuts contain unsaturated fats, magnesium, and vitamin E, which is hard to find in other foods. They also have small amounts of alpha-linolenic acid, an omega-3 fatty acid, that may prevent heart rhythm abnormalities, say doctors at Harvard School of Public Health.
  
• Cheese. Eating cheese helps you protect your bones one way and protect your teeth in two ways. The calcium in cheese guards both bones and teeth; but cheddar, Parmesan, and Swiss help to neutralize acid in the mouth says Joy Bauer, author of The Complete Idiot's Guide to Total Nutrition (Alpha Books).

The doctors give one caution about these great foods. They are fairly high in calories. It's OK to enjoy them occasionally (probably not every day), and in small portions.

If you can eat the foods you love, even in small portions, you're not likely to eat a huge amount in one sitting.

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