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Just as with people, there are a lot of foods out there that suffer from undeservedly bad reputations. Especially now with the Internet at our fingertips, it’s easy to make snap judgments based on misleading or outdated information. Health and nutrition research seems constantly to be uncovering new benefits and risks to every kind of food. How often do we read that what was once “bad” is good again?

Maybe we shouldn’t judge so fast. But here’s one rule of thumb you can rely on: Foods in their natural state and minimally processed are often perfect for consumption. For example, research suggests that even tropical oils may in fact have favorable qualities — what’s important to remember is moderation.

Below are some of the more popular foods with a bad reputation that, in my opinion, deserve a little nutritional respect.

• Coffee: What’s more to love about coffee, the caffeine or the antioxidants? It may actually be both. Quinines are antioxidants found in coffee that may improve how the body responds to insulin, thereby reducing the risk of diabetes. Coffee’s aroma is owed to the antioxidant trigonelline. Research has shown that this particular antioxidant has antibacterial and anti-adhesive properties, helping to prevent dental caries from forming.

Caffeine in coffee has its own set of beneficial properties. Research strongly suggests that the caffeine in coffee may help reduce the risk of Parkinson’s disease, and may help treat asthma and relieve headaches.

Studies vary on the question of how much coffee is safe to drink regularly, but one to four cups a day seems to be a boon to health. Too much coffee may have negative effects. Coffee may be unhealthy for people with heart disease and women who are pregnant. Speak to your doctor about what’s right for you.

• Eggs: No food has suffered from an on-again-off-again reputation as the egg. But one important fact never changes — eggs contain the highest quality protein of any food known to man. All other protein sources are measured against the egg. That’s impressive.

Yes, eggs have a lot of cholesterol — 215 milligrams per large egg to be exact — and that has been their downfall. The recommended daily allowance is 300 milligrams for people who have no heart disease history, and 200 for people who do. More and more research is finding that it may in fact be the amount of saturated fats in foods (rather than dietary cholesterol) that has a greater effect in raising blood cholesterol concentrations. One large egg has only 1.5 grams of saturated fat.

Do we really want to eliminate a food that is such a great source of protein? If you’re worried about cholesterol, have the egg and be mindful of other cholesterol choices during the day.

In addition, eggs contain one of the highest amounts of choline (about 125 milligrams per large egg), an important nutrient critical for brain function. Our body makes some choline, but not enough to meet the recommendations of 550 milligrams for men and 425 milligrams for women.

Eggs also contain the antioxidants lutein and zeaxanthin, which help keep the eyes healthy by warding off macular degeneration, a leading cause of blindness. As a bonus, eggs are relatively inexpensive and low in calories.

I say, eat eggs without guilt — but in moderation.

• Cheese: If we could manage to maintain appropriate serving sizes — and that’s a big if! — I would say, let there be cheese. Humans have been consuming cheese since prehistoric times. Almost every culture enjoys cheese, but it’s our obsession with quantity that gives cheese its bum rap.

Cheese is an excellent source of calcium, it’s high in protein, and it contains the essential nutrients phosphorus, zinc, vitamin A, riboflavin and vitamin B12.

A serving size (one ounce) is about the size of a pair of dice. An ounce of cheese averages 100 calories, 8 grams of fat, and 5 grams of saturated fat. So you can see how moderation is the name of the game. Yet, between our breakfast omelets, sandwiches, pre-dinner cheese and crackers and salads, we are definitely overdoing it on the cheese.

• Potatoes: Potatoes are innocent bystanders that got marked with a scarlet letter during the low-carb diet craze. Potatoes are not a guilty pleasure. On the contrary, the potato is an exceptionally healthy, low-calorie, high-fiber food (3 grams) that offers significant protection against cardiovascular disease and cancer. Potatoes are good source of vitamin C (45 percent of our daily needs), vitamin B6 and potassium. They also have ample protein.

Purple- or red-skinned potatoes have phytonutrients (organic components thought to promote health) in their peels, and sweet potatoes are an excellent source of vitamin A (all that orange screams beta carotene). All this in a roughly 100-calorie package for a medium size potato. Think hard about the trimmings — the full-fat butter or sour cream may negate the good above.

• Nutrition/Energy Bars: Energy bars, also called nutrition or sports bars, can be a nutritious snack and part of a healthy meal plan if you know what to scout for.

Look for bars with a calorie range of 120 to 140. The bars with 300-plus calories are closer to a meal (problem No. 1). Choose bars with at least 3 grams of fiber, about 2 grams of saturated fat, no trans fat and less than 16 grams of sugar.

Whole grains, nuts, peanut butter, or fruit should be at the top of the ingredient list. Avoid high fructose corn syrup, anything partially hydrogenated, or brown rice syrup (problem No. 2).

Despite what musclehead magazines claim, most of us exceed our protein needs (with or without weight training). Bars with 10 grams or less of protein are adequate.

Don’t fall victim to bars claiming to make you feel stronger, faster or smarter — it’s all hype.

Those are the parameters. If you’re not reading the labels, you may be eating a trendy candy bar (which is the direction its reputation has been going).

• Tropical oils: Once out, and now back in, tropical oils such as those made from palm, palm kernel, and coconut (plant based saturated fats) may not be so bad after all — in there natural state, that is (meaning not hydrogenated). Yes, they do contain a lot of saturated fat, but they also contain the heart-healthy monounsaturated fats, antioxidants, and vitamin E (an essential fat soluble vitamin). What does this all mean? Tropical oils may have a neutral effect on cardiovascular disease.

The American Heart Association still recommends saturated fats to be limited to 7 percent to 10 percent of daily caloric intake. Never forget your portions — one tablespoon is a serving size.

• Avocados: It’s no secret that avocados have a lot of fat (that’s why people trash-talk this fruit). But before you pass on the avocado, know that the fat is predominately the good heart-healthy, cholesterol-lowering monounsaturated fat, mainly oleic acid.

Avocados are also first-rate in terms of the nutrition they contain: vitamin K (required for controlling blood clotting), fiber, vitamin B6 (maintains normal verve function and form red blood cells), vitamin C (antioxidant), folate (a heart-healthy nutrient), copper and twice as much potassium (a mineral that helps regulate blood pressure) as bananas.

A serving size is equal to 1/5th of an avocado. Remember, a small amount is beneficial; a lot doesn’t correlate to real good.

On one hand, I think it’s fantastic that we are becoming increasingly interested in our food choices. But on the other hand, the overload of information from all media sources can get confusing.

In my opinion the answer is to stick to whole, organic foods — or, when that’s not possible, ones that have been processed very little. And balance and moderation is key.

Low Fat Cheese Fondue

For Dipping:

1/2 loaf French bread

1 small head broccoli, cut into florets

1/2 head cauliflower, cut into florets

2 carrots, peeled and cut into half-inch pieces

8 ounces low-fat Swiss or cheddar cheese, or a mixture of both

1 tablespoon flour

1 teaspoon olive oil

1 cup dry white wine

1 clove garlic, minced

1 tablespoon Dijon-style mustard

Salt and freshly ground pepper

1. Cut the bread into 1-inch cubes and place on a baking sheet for toasting at the last minute. Cook the broccoli, cauliflower and carrots separately in boiling salted water for 2 minutes or until tender and crisp. Refresh under cold water and drain. Arrange the cooked vegetables on a platter.

2. Grate the cheese into a bowl and toss with the flour. Oil the fondue pot to prevent the cheese from sticking.

3. Just before serving, lightly toast the bread in a 400 degree F oven. Bring the wine to a boil with the garlic in the fondue pot. Stir in the cheese using a wooden spoon. Boil the fondue for 1 minute. When the cheese is completely melted, stir in the mustard, salt and pepper to taste. Serve at once.

Serves 4.

403 calories per serving, 25 G protein, 9 G fat, 39 G carbohydrates, 351 MG sodium, 20 MG cholesterol

Betsy Klein, R.D. is a registered dietician and nutritional consultant based in Miami, Fla. Do you have questions? Visit her at her Web site: www.betsykleinrd.com.

© 2008, Betsy Klein. Distributed by Tribune Media Services Inc.