Healthy Meals Myths & Facts Quiz

The correct answer is myth. Salads are often a healthy choice, but you need to limit high-fat toppings. Creamy dressing, bacon bits, and shredded cheese all add sodium, saturated fat, and calories. Choose salads made with lettuce and a variety of vegetables, and select low-fat or fat-free dressing. Or try making your own salad dressing.

The correct answer is fact. This adds up to more than 350 calories per day, much higher than what experts recommend. The American Heart Associate recommends that women have no more than 100 calories from added sugar per day and men no more than 150. Cut added sugar from your diet by limiting sugary snacks and soda. To satisfy your sweet tooth, choose sweet fruits instead.

The correct answer is myth. Snacks can give you energy in the middle of the day or decrease your hunger in between meals. Enjoy healthy snacks such as fruits, nuts, baby carrots, low-fat yogurt, or string cheese.

The correct answer is myth. Vegetables are healthy. But when they are served fried, breaded, au gratin, or in a creamy sauce, they may be high in sodium, saturated fat, and calories. Choose vegetables that are raw, baked, grilled, or sautéed with a small amount of vegetable oil or low-fat sauce.

The correct answer is fact. The healthiest choices are oily fish such as salmon, trout, mackerel, sardines, or albacore tuna, which are high in heart-healthy omega-3 fats. Eating fish a few times a week may help lower your risk of heart disease and stroke.

The correct answer is myth. Some fats are actually good for heart health. These include the monounsaturated fats found in olive oil, canola oil, peanut oil, nuts, and avocados. Choose these over the saturated fats in butter, lard, palm oil, and cocoa butter.

The correct answer is fact. Adults should have about 5 to 8 ounces (141 to 226 grams) per day. One half cup brown rice or 1 slice of whole wheat bread is equal to one ounce (28 grams). Grains contain fiber, iron, and vitamins. Whole grains are the healthiest options. Make sure to choose whole grains for at least half of your grain servings each day .

The correct answer is myth. Soy is rich in fiber, omega-3 fats, and protein. It also contains polyunsaturated fats, which are healthier than the fats in meat. The best sources are tofu, soy milk, and soybeans.

The correct answer is myth. The Mediterranean diet is rich in fiber, omega-3 fats, and antioxidants. You can eat a healthier diet by limiting red meats and whole-fat dairy products and eating more olive oil, vegetables, fruits, whole grains, and fish.

The correct answer is myth. While much fast food is unhealthy, it is possible to make healthier choices. If you need to eat on the go, your best bet is to choose places that offer soups, salads, and vegetables. Skip the fries and order smaller servings when possible.