March is the perfect time to reflect on your daily eating habits and make
changes
where necessary. Part of eating smart is knowing the facts about nutrition.
Test your food knowledge with this quiz from the American Dietetic
Association!

How Nutrition Savvy are You?

Fact or Fiction?
Eating too many carbohydrates causes weight gain.
Fiction. Calories are calories. Consume too many calories from any source-
carbohydrates, fat or protein- combined
with a sedentary lifestyle, and you are more likely to gain weight. Despite
the claims of "low-carb" weight-loss plans,
a highcarbohydrate diet doesn't cause your body to store fat by enhancing
insulin resistance. Excess calories from any sources are stored as fat.

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

Fact or Fiction?
Eating sugar causes diabetes.
Fiction. Diabetes is caused by a lack of insulin in your body. Since foods
that are high in sugar also are often high in calories, overeating those
foods can lead to weight gain. Research shows people who are overweight and
obese are at increased risk for diabetes.

Fact or Fiction?
Fad diets work.
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 healthy
weight is to develop an eating plan you can follow for life, combined
with regular physical activity.

Fact or Fiction?
Frozen or canned fruits and vegetables are not as nutritious as fresh.
Fiction. In almost all 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, so read food
labels when purchasing these items.

Fact or Fiction?
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 fiber,
vitamins, minerals and antioxidant, eat three or more servings of whole
grains every day.

Fact or Fiction? 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 in one teaspoon of salt. Research shows that limiting
sodium to less than 2,300 milligrams 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.

Fact or Fiction? 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 by cutting 100 calories per day and increasing your physical
activity. Try to get a least 30 minutes of activity most days of the week.