Answers & Explanations for the Fact or Fiction Game

Academy of Nutrition and Dietetics made an interesting game about Fact or Fiction on nutrition.
There are 10 questions and now you can check your nutrition literacy!

1.  In a healthy eating plan, all the foods I eat should be low in fat  (Fiction). 
Your goal should be to eat fewer foods that are high in solid fats.  That doesn't mean every single food you eat must be low in fat.  Select lean cuts of meats or poultry and fat-free or low-fat milk, yogurt and cheese.  Look for foods that are in low in saturated fats, trans fats and cholesterol.  Switch from solid fat to oils when preparing food.
2.  Snacking may keep me from becoming ravenously hungry and overeating at mealtime (Fact).
Healthful snacking -- including carbohydrates and proteins like whole grain crackers with low-fat cheese or fat-free yogurt with fresh fruit -- can help your body stay fueled so you will be less inclined to overeat at your next meal.  But don't overdo it on the snacks; keep your portions small.
3.  Eating too many carbohydrates causes weight gain (Fiction).
Eating too many calories, from any source -- carbohydrates, fat or protein -- combined with an inactive lifestyle, will likely cause you to gain weight.  Make at least half your grains whole.  Choose 100% whole-grain breads, cereals, crackers, rice and pasta.  And, get 30 minutes of physical activity most days of the week.

4.  Vegetarian diets are healthful (Fact).
A well-planned healthful vegetarian eating plan emphasizes fruits, vegetables, whole grains and fat-free or low-fat diary alternatives and is low in saturated fats, trans fats, cholesterol, and salt and added sugars.  Depending on the types of vegetarian diet, protein sources amy include eggs, milk, cheese, yogurt, soy-based products, grain fods such as bread, cereal, pasta and rice, beans and nuts.  With planning, most people, including children, can healthfully follow a vegetarian diet.


5.  Eating sugar causes diabetes (Fiction).
If you don't have diabetes, eating sugar won't cause you to get diabetes.  Since foods that are high in sugar also are often high in caloreis, over-eating chose foods can lead to weight gain.  Being obese and inactive increase your risk for diabetes.  Cut back on extra calories, by choosing foods and drinks with little or no added sugars.

6.  FAD diets work (Fact).
Fact, with a significant "but."  You may lose pounds quickly on a fad diet.  But over the long term, you are unlikely to maintain that loss.  Fad dieters often return to their old eating habits and regain the weight.  Meanwhile, many fad diets require you to give up foods or entire food groups that most people need for good health.  The best way to reach and maintain a healty weight is to develop an eating plan you can follow for life, combined with regular physical activity.

7.  Frozen or canned fruits and vegetables are not as nutritious as fresh (Fiction).
In almost cases, there is little nutritional difference between frozen or canned and fresh.  In fact, canned or frozen produce is generally processed at its peak, so it may contain more nutrients than fresh produce.  On the other hand, canned or frozen produce may contain added sugar or salt.  Read food labels when purchasing these items.
8.  It's easy to spot whole-grain food products:  They're brown (Fiction).
Color is not a reliable method for identifying healthy food products.  The most reliable information is on the food label.  To get the full range of health benefits provided by whole grains, including fiver, vitamins, minerals and antioxidant, eat three or more servings of whole grains everyday.
9.  I should limit my daily salt intake to about one teaspoon (Fact).
According to the 2005 Dietary Guidelines for Americans, most people's daily sodium intake should be 2,300 milligrams or less. That's about the amount of sodium that limiting sodium in one teaspoon of salt.  Research shows that limiting sodium to less than 2,300mg per day may reduce your risk of high blood pressure.  Keep in mind, most of the sodium we eat comes from processed foods, so check the Nutrition Facts food label for information on the amount of sodium contained in a serving of your favorite foods.

10.  I'll gain about 10 pounds a year by eating an extra 100 calories a day (Fact).

One hundred calories per day adds up to about  a pound of weight gain per month.  On the other hand, look at it this way:  you can lose 10 pounds in  a year cutting 100 calories per day and increasing physical activity.  Try to get at least 30 minutes of actiity most days of the week.