While we all know that fruit, veg, lean meat and fish are good for us, a little bit of the naughty isn't that sinful. Yes, it seems the bad can be surprisingly good. From chocolate to booze and even nicotine, it's not all doom and gloom.

CHOCOLATE
Rejoice, this is actually good for us – the darker and more bitter the better, as the chemicals in the potent stuff reduce the presence of free radicals, which cause DNA damage. Minimally-processed cocoa is the way to go.

The Harvard School of Public Health found people who ate chocolate and sweets up to three times a month live almost a year longer than those who eat none.

"It's down to the antioxidants in cocoa beans," says Edinburgh nutritional expert, Louise Miller. "They fight off free radicals, which trigger cancer and premature ageing. They also improve digestion."

ALCOHOL
While a bottle of Pinot or one too many vodka and sodas may make you feel better, your health will suffer. So opt for the colour of autumn and go red.

Like chocolate, the polyphenols found in tannins and flavanoids are powerful antioxidants. Resveratrol also slows the ageing of the bones, eyes and muscles.

"Remember that all alcohol should be consumed within moderation," warns Louise. "Yes, red wine is full of health properties, but it's all in moderation."

Emma Conroy of Edinburgh Nutrition agrees. "These antioxidants help mop up the free radicals that contribute to cardiovascular disease, cancer and ageing. Although, given that alcohol itself causes free radicals and that the same antioxidants are present in red grape juice, the presence of antioxidants in red wine is not the perfect excuse to over-indulge."

COFFEE
Forget arguments that it adds to cellulite and water retention, and remember that coffee contains antioxidants and tannins which help protect the heart and unblock the arteries.

It's also good for the liver too – just four cups per day can reduce the chances of cirrhosis by 80 per cent.

TEA"When drinking tea you should choose a mild variety or a naturally caffeine-free one, such as Rooibos tea," says Emma Conroy, of Edinburgh Nutrition.

Since the third century BC, the Chinese have referred to tea as the elixir of life. Its health benefits have long been known – London's first tea merchant, Thomas Garraway, was advertising the drink as a cure-all in the mid-1600s.

MILK
Its high saturated fat content has been linked with heart disease and strokes, but now researchers have claimed that drinking a pint of milk a day can, in fact, help make your heart healthier and protect against diabetes.

This is the firmly held belief of Professor Peter Elwood, who has investigated more than 400,000 adults worldwide for almost 30 years.

His latest findings have shown that men aged between 45 and 59 who drank a lot of milk had a lower risk of heart disease, stroke and diabetes than those who drank little or no milk.

"Milk consumption has plummeted over the last 25 years amid concerns about the effect its high saturated fat content may have on health and the heart," says Prof Elwood, of Cardiff University.

"However, growing evidence suggests that this idea is false. Our research found dairy products can help protect against a range of serious conditions, including heart disease, stroke and type 2 diabetes."

French researchers investigated associations between the intake of dairy products, calcium and the risk of breast cancer in a group of more than 3500 women.

Nutritionist Judith Bryans, director of the Dairy Council says: "While further research is always needed, this study highlights the importance of including foods such as milk, cheese and yoghurt into our diets."

STRESS
In short bursts, stress is good for the immune system and prompts the body's "flight or fight" response.

"It's the best fuel for change," says lifestyle coach, Damian McDonald.

"The adrenalin produced, if used in a positive way, can help to forge big, positive changes. Use it wisely and it's a great health and mental benefit."

CURRY
Researchers from the University of California discovered that a substance found in turmeric root could hold a key to tackling Alzheimer's disease, so a seemingly fattening curry may just not be that bad.

"Spices aren't just there for flavour, but have numerous health properties, ranging from preventing food poisoning by killing bacteria to boosting circulation, preventing nausea, soothing headaches, lowering blood pressure and relieving inflammatory diseases such as arthritis and colitis," explains Emma Conroy.

ICE CREAM
Ice cream is officially good for you – in moderation. It's low in GI and slowly releases its sugar into the body. The average scoop of ice cream is around 100 calories and 5g fat, while a slice of cake can easily amount to 600 calories and 50g of fat.

WHITE BREAD
If we listened to any health or fitness experts they'd be telling us to stay far away from white bread.

"It's junk food," stresses Louise Miller. "It gives hardly any nutritional benefits and is basically the equivalent of eating junk food."

But is seems white bread flour is fortified with calcium and iron. And because there is less fibre, calcium is absorbed quickly. So there are benefits. Well, kind of.

JUNK FOOD
Fast food burgers, deep-fried chips, fried breakfasts . . . they may seem artery-clogging but, according to Louise, they can be good for you. In moderation, of course.

"A little bit of the bad stuff never hurt anyone," she says. "If you accept that these things are rare treats and enjoy them for what they are, then you're less likely to over-indulge. These types of meals can be good for you – especially if you use top-quality produce and opt for grilled foods instead of deep-fried."