Nutrition QuizA Dietitians’ Exchange, L.L.C.

Diet Myths

Question 1: True/False Fat is bad for you?

Question 1: Fat is bad for you?• FALSE. This is a myth. There are good

fats that exists and can help in disease prevention and good health. These are naturally occurring in foods like nuts, avocados, and fish.

• Monounsaturated, polyunsaturated, and Omega-3.

Question 2: True/False Eating late at night will make you gain weight?

Question 2: Eating late at night will make you gain weight?• FALSE. This is also a myth. The issue with

late night eating is we usually consume more calories late at night due to deprivation throughout the day. There are no magic hours to eating. Consume a good breakfast, keep meals on a schedule, and include healthy snacks.

Question 3: True/False High-protein/low-carbohydrate diets are a healthy way to lose weight.

Question 3: High-protein/low-carbohydrate diets are a healthy way to lose weight.• No, high protein diets tend to cause an increase in

consumption of saturated fat. This can put you at risk for cardiovascular diseases. The diet also puts one’s body in a state of ketosis: changing the body’s chemistry. The body prefers carbohydrate (glucose) for fuel. The body is most efficient in operating on glucose.

• While some weight may be lost with diet alone, the combination of diet and exercise results in better weight loss and weight management.

General Nutrition

Question 4: True/False. Butter and margarine have about the same number of calories.

Question 4: True/False. Butter and margarine have about the same number of calories.

• True. There are about 100 calories and 12 grams of fat per tablespoon of margarine or butter.

• Margarine is made from a liquid oil that is turned into a solid through a process called hydrogenation. This process adds the unhealthy trans fats, which increases one’s risk of heart disease.

• If you prefer margarine, look for trans fat-free margarine spreads that are lower in calories and fat.

Question 5: Low Fat means Low Calorie?

Question 5: Low Fat means Low Calorie?• Low fat items can be higher in calories than

full fat options due to added sugars and carbohydrates.

• The key is to pay attention to food labels. Read how many calories there are. Low fat options can have a high amount of calories but are ignored because the item was assumed to be a “diet” option.

• Too many calories coming from any source will result in weight gain.

Question 6: What are the best food sources of vitamins and minerals?

Question 6: What are the best food sources of vitamins and minerals?• Fruits and vegetables are some of the best

sources of vitamins and minerals in addition to fiber.

• A 2005 study found that only 32.6% of adults consumed fruit two or more times per day and only 27.2% ate vegetables three or more times per day.

• The current recommended intake is for 9 servings of fruits and vegetables per day; most should be vegetables.

Question 7: All herbal supplements are safe?

Question 7: All herbal supplements are safe?• No, not all herbal supplements are tested for

identity, purity, strength, and composition. Toxic substances and prescription drugs have been found in some herbal supplements. Consult your physician before beginning any supplement. U.S. Pharmacopeia rating on a label means that the product is regulated for purity and strength by the FDA.

Question 8: What are some of the “bad” foods?

Question 8: What are some of the “bad” foods?• There are no “bad” foods and eliminating foods from

your diet can cause you to crave them even more.• Portion control is key. Recipe modification can aid in

reducing fat and sugar in most prepared foods, creating a better meal option.

• Look at food labels for partially and fully hydrogenated oils and high fructose corn syrup. Products with these ingredients tend to be higher in calories. Partially/fully hydrogenated oils are trans fats and have been found to increase the amount of “bad” (LDL) cholesterol.

Question 9: True/False Meats described as “lean” are healthier choices

Question 9: True/False Meats described as “lean” are healthier choices• True. According to government definitions, “lean”

refers to cuts of meat with less than 10 grams of total fat, 4.5 grams of saturated fat, and 95 mg of cholesterol per 3.5 oz cooked serving. Ground beef is the exception: 95% lean has 5% fat by weight, which is equal to 6.4 grams of total fat per serving.

• Lean cuts of meat include: skinless chicken breast, top round, flank steak, pork tenderloin, pork loin, sirloin tip, 95% lean ground beef.

Question 10: Is fruit a simple or complex carbohydrate?

Question 10: Is fruit a simple or complex carbohydrate?• This is somewhat of a trick question: it is both. While

it contains a simple carbohydrate: fructose- fruit sugar, it also contains fiber in the skin and seeds. Fiber has components such as pectin, cellulose, and lignin, which are non-digestible carbohydrates making it acts as a complex carbohydrate.