Category 1
If it's labeled "natural," it's healthier.
T/F
False
"Natural" sounds healthy, but it can mean a lot of things.
The FDA says a package can say this if the food inside doesn't have added color, artificial flavor, or man-made ingredients.
The USDA lets meat, egg, and poultry products be called "natural" if they are made without artificial ingredients or changed too much during processing.
But these foods can still be packed with calories, fat, sugar, salt, and carbohydrates, so be sure to read the ingredients. Then compare to others to make the healthiest choice.
Only fresh produce is considered to be a good source for fruits and vegetables.
T/F
False
All types of fruits and vegetables, including fresh, frozen, canned, 100% juice, and dried will help you meet your daily goals. With forms other than fresh, it’s important to look for fruits in water or their own juice (with no added sugars) and vegetables with no added salt or ones labeled reduced or low sodium.
A low-fat serving of food has
a. 10 grams of fat or less.
b. 5 grams of fat or less.
c. 3 grams of fat or less.
d. no saturated fat.
c. 3 grams of fat or less
- Knowing this can help you to make heart healthy choices and reduce fat in your diet
"Low," when referring to fat, calories, or cholesterol ...
a. Means something specific
b. Just a marketing term
Means something specific
This term is regulated and not just hype.
-- "Low fat" means 3 grams of fat or less per serving.
-- "Low calories" means 40 calories or less per serving.
-- "Low cholesterol" means 20 milligrams or less per serving.
Which nutrients on the label do NOT have a %DV?
a. sodium, cholesterol and protein
b. total fat, trans fat, saturated fat
c. trans fat, protein, sugars
c. trans fat, protein, sugars
If a food is "lite" or light," it has no fat.
T/F
False
No matter how it's spelled on the box, jar, or bag, "lite" or "light," means it has:
-- Either 1/3 fewer calories
-- Or 50% less fat compared to the regular version of that same food
So it can be a healthier choice. Just beware: Sometimes light versions of food have extra salt or sugar to make them taste better. Read the nutrition facts and ingredients list carefully.
All sources of nutrition information are credible.
T/F
False
Unfortunately, there is a lot of misinformation available when it comes to nutrition, especially on the internet. Look for sources of credible information from health care organizations and government agencies and consult the nutrition experts — registered dietitian nutritionists.
The Nutrition Facts given on a food label are based on the serving size.
T/F
True
We are used to saying “portion” or “helping” when we talk about how much we eat. “Serving size” is a more official or standard amount used for food labels. The nutrition facts given on a food label are based on the serving size.
Ingredients are listed in:
a. descending order by weight (heaviest first)
b. ascending order by volume (least amount first)
c. alphabetical order
a. descending order by weight (heaviest first)
A food is considered high in a specific nutrient if it contains:
a. >20% DV
b. >10% DV
c. >30% DV
a. >20% DV
Free-range chickens spend most of their time outdoors.
T/F
False
"Free range" or "free roaming" means that chickens or other poultry are able to go outside if they want to. According to the National Chicken Council, most chickens like to stay close to their food and water -- which is usually inside.
Oils, which are a source of fat, provide important nutrients.
T/F
True
Fats can be either solid or liquid at room temperature. Liquid types of fats, like vegetable oils, are sources of necessary nutrients. Whereas solid fats are high in saturated fat and/or trans fats, both of which should be limited. All types of fat are high in calories, so portion sizes of these foods can make a big difference. The daily allowance for most people is just a few teaspoons.
Fat has more calories per gram than either carbohydrates or protein.
T/F
True
Fat has 9 calories per gram, whereas carbohydrates and protein have 4 calories per gram each. As you eat more fat, calories can add up quickly.
Potential food allergens like wheat, soy, peanuts and milk are:
a. listed on the front of the package
b. not listed; call the company to find out if any potential allergens are in the food
c. listed in the ingredients
c. listed in the ingredients
The total grams of sugar listed on the label includes:
a. naturally occurring and added sugars
b. only added sugars
c. added sugar and sugar substitutes
d. I don’t know
a. naturally occurring and added sugars
A food "made with real fruit" means that it’s mostly fruit.
T/F
False
When a product claims it's "made with" whole grains, fruits, or vegetables, that doesn’t mean there has to be a lot of it in there. The actual amounts of those healthy ingredients can be pretty small.
So how would you know if your fruit bites are mostly fruit or mostly sugar? Check the ingredients list to make sure fruit is one of the first ingredients you see on the list.
In general, words on the front of the package are often just marketing claims. Information on the nutrition facts panel and ingredients list (usually found on the side or back of packaging) are the best way to tell if something is a healthy choice.
Organic foods are always the healthier choice.
T/F
False
Foods labeled "USDA organic" are made under specific guidelines.
It may give you peace of mind knowing that:
-- Fruits and vegetables are grown without most pesticides or fertilizers.
-- Animals are raised without antibiotics or hormones and have room to graze.
But there's not a lot of research that shows organic foods are more nutritious than non-organic foods. Also, packaged, processed organic foods can still be high in calories, saturated fat, and added sugar. Fresh foods are usually the best choice.
The percent Daily Value (%DV) is based on a 2,500-calorie diet.
T/F
False
Keep in mind that the percent Daily Values (%DV) are based on a 2,000-calorie diet. You may need fewer calories per day or more calories per day.
What is the first item to notice on a food label?
a. calories
b. fat
c. carbohydrate
d. serving size
d. serving size
A package of nuts contains 3 servings, and each serving contains 150 calories. If you eat the entire package, how many calories did you consume?
a. 150
b. 300
c. 450
c. 450
"Lightly sweetened" means a food is low in sugar.
T/F
There are rules for what "sugar free" and "no added sugars" means. But "low sugar" and "lightly sweetened" are marketing terms used by companies to suggest that products don't have much sugar. They aren’t regulated by the government. Check the label to see how much sugar you’re getting.
Which claim means a food doesn’t have any trans fats in it?
- Zero trans fat
- No trans fat
- Neither
No trans fats
It's confusing, but if a label says "zero" trans fats, it can still have as much as 1/2 gram per serving. So if you eat a few servings, it can add up.
Trans fats are the most unhealthy fats. They can raise your bad cholesterol and boost your chances of heart disease, stroke, and diabetes.
When you pick a food to eat, check the label for saturated fats, too. They can raise your cholesterol and often have a lot of calories.
The Nutrition Facts Label states whether a food is a healthy choice or not.
T/F
False
The Nutrition Facts Label does not clearly say that a food is a healthy choice. It is not that easy or simple. Everyone must read the label to decide if a food meets his or her own individual needs for a healthy diet. It is a tool or guide for nutrition information
Which nutrients should we limit and eat less to promote good health?
a. protein, sugars and total fat
b. sugars, fiber and total fat
c. total fat, cholesterol and sodium
d. I don’t know
c. total fat, cholesterol and sodium
The ingredients list contains partially hydrogenated soybean oil, yet the label states “0 grams fat”. That’s because:
a. There is a mistake on the label
b. partially hydrogenating the oil removes all the fat
c. The serving contains <.5g fat and is rounded to the nearest whole number, which is zero
d. I don’t know
c. The serving contains <.5g fat and is rounded to the nearest whole number, which is zero