As a dietitian, there are a few foods that make me think — even though I know they're classified as healthy, they come with a high calorie price. Foods like avocados, dark chocolate, nuts, red wine and even olive oil.

So are they worth spending your calories?

The Food and Drug Administration says "yes".

Just last week, the FDA changed its definition of healthy to include foods like almonds. It now allows almonds to be called "healthy" on food labels. The agency re-evaluated its regulatory definition so that it distinguishes different types of fat.

The new criteria for FDA's "healthy" definition include:

—Foods must meet the "low fat" requirement or total fat per serving must be primarily comprised of mono- and polyunsaturated fats. Mono- and polyunsaturated fat content must be declared on the Nutrition Facts Panel.

—Foods must contain at least 10 percent of the Daily Value for vitamin A, vitamin C, calcium, iron, protein, fiber, potassium or vitamin D. If using potassium or vitamin D to substantiate, the amount per serving must be declared on the label.

So under the new guidelines, foods like almonds meet the FDA's new guidance because they contain predominantly "good" monounsaturated fats and 14 percent of the Daily Value for fiber. A one-ounce serving of almonds contains 14 grams of total fat, of which 9 grams are monounsaturated fat and 3.5 grams are polyunsaturated fat (another "good" type of fat), along with 4 grams of fiber.

Rather than define healthy foods by what they don't have — fat, sugar, sodium, calories — the new standard for healthy has changed to encompass foods that are nutrient-rich in vitamins, minerals, healthy fats and phytochemicals. Nutrition science has evolved throughout the years, particularly regarding fat and the role of different types of fat in our diet. FDA said that the purpose of revising the "healthy" criteria is to bring the use of the claim more in line with the nutrition science reflected in the 2015 Dietary Guidelines for Americans and the updated Nutrition Fact Label.

A 1-tablespoon serving of extra virgin olive oil may have 14 grams of fat and 199 calories, but just as important is that it's full of health-promoting monounsaturated fatty acids and antioxidants. In addition, avocadoes and nuts provide beneficial fats and antioxidants. Dark chocolate and moderate red wine intake are now linked to heart health.

The bottom line is food is meant to be enjoyed and the combination of fabulous flavor and great nutrition makes the experience a treat for mind and body. So we can all give in to those cravings in moderation.

Q and A

Q: What does the "live and active cultures" seal mean?

A: The "Live & Active Cultures" seal is restricted to yogurt products, according to the California Dairy Research Foundation. Developed by the National Yogurt Association, the seal is intended to help consumers distinguish between products containing live cultures of bacteria and those that have been heat treated, subsequently killing all bacterial strains. The seal is available to any refrigerated yogurt or frozen yogurt manufacturer and requires products to contain a standard amount of lactic acid bacteria per gram at the time of manufacture. While helpful to consumers, the seal is limited in that it does not differentiate from added probiotics — those beneficial bacteria that populate our intestinal tract and have been linked to specific benefits, such as improved digestion and immunity — and the starter culture bacteria (Lactobacillus bulgaricus and Streptococcus thermophiles) used in the fermentation process for producing yogurt. As for other products containing probiotics (that may not carry the seal), such as granola bars, cereal and chewing gum, additional research is required by the consumer to investigate whether the products contain adequate quantities of probiotics, whether they are alive at the time of manufacture, and whether research has determined that the probiotics listed in the product are beneficial. — Environmental Nutrition Newsletter.

RECIPE

Here's a recipe for perfect bite-size snacks to stash in lunch boxes or have with a cup of tea. They are full of fall's flavors — pumpkin, cranberries and almonds. Recipe is from the Almond Board of California.

Pumpkin Cranberry Granola Bites

2 cups rolled oats

3/4 cup canned pure pumpkin (not pie filling)

1/2 cup roasted diced almonds

1/2 cup dried cranberries

1/3 cup unsalted pumpkin seeds

1/4 cup maple syrup

2 tablespoons vegetable oil

1/2 teaspoon ground ginger

1 teaspoon kosher salt

1/4 teaspoon ground cloves

Preheat the oven to 350 degrees F. Line a baking sheet with sides with aluminum foil and spread the oats on it. Toast them for 8 to 10 minutes, until lightly golden. Pour them into a large bowl. Leave the oven on. Add the remaining ingredients to the oats. Mix the granola together. Form 1-inch balls of the granola mixture (a 1-tablespoon cookie scoop works well). Place the balls on the baking sheet. Bake the bites for 15 to 18 minutes, until firm and lightly browned. Remove the pan to a wire rack to cool. Store the pumpkin bites in an airtight container. Makes 30 bites. Serving size: 3 granola bites.

Per 3 bites: 203 calories, 5 g protein, 25 g carbohydrate, 10 g fat, 0 mg cholesterol, 4 g fiber, 143 mg sodium.

Charlyn Fargo is a registered dietitian at Hy-Vee in Springfield, Ill., and the media representative for the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @Nutrition Rd. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.