94 Unit 2 Nutrition and Food Choices Copyright Goodheart-Willcox Co., Inc. fat” or “reduced calories.” If these terms are being used, the food must meet certain criteria established by the FDA. For example, a food described as “low fat” must not contain more than three grams of fat in a single serving. Similarly, the FDA allows manufac- turers to state on the label that a food may reduce the risk of heart disease if that food is made up of at least 51% whole-grain ingredients and is low in total fat, saturated fat, and cholesterol. It is important to understand that even low-fat versions of some foods con- tain a fair amount of fat. For example, a cup of plain yogurt made with whole milk has 7 grams of fat, whereas a cup made with low-fat milk has 4 grams of fat. Obviously 4 grams of fat is better than 7, but a cup of plain yogurt made from skim milk contains 0 grams of fat. Sometimes ingredients can make all the difference when choosing a more healthful snack option (Figure 3.18). A food that is described on the label as “organic” also must meet certain criteria. g f Organic food must consist of at least 95% organically produced ingre- d d dients. Organic foods must be grown without using any fertilizers or pesticides made from manufactured chemicals, sewage sludge, bioengineering, or high- energy radiation. The United States Department of Agriculture (USDA) created the standards that must be met for food products to be labeled “organic.” Individuals may purchase organic foods for a variety of reasons. Some people are trying to avoid consuming pesticides, hormones, or other sub- stances that are used in the production of nonorganic foods. Others may choose organic foods because they believe these foods are more nutritious however, research has not yet confirmed this notion. fi Figure 3.18 Making More Healthful Food Choices Less Healthful Choice More Healthful Alternative whole milk low-fat (1%), reduced-fat (2%), or fat-free (skim) milk ice cream sorbet, sherbet, fruit smoothie, low-fat ice cream, or fat-free frozen yogurt pasta with white or cheese sauce whole-grain pasta with red sauce (marinara) or vegetables (primavera) cream soups broth-based soups donuts, muffi ns, scones, or pastries whole-grain English muffi ns or bagels cheese reduced-fat or fat-free cheese white bread or hamburger bun whole-grain bread or bun sour cream plain, low-fat Greek yogurt bacon or sausage Canadian bacon or lean ham potato chips popcorn (air-popped or light microwaved), roasted chickpeas, fruits, vegetables regular ground beef extra-lean ground beef such as ground round, or ground turkey breast butter or margarine on toast or bread fruit spread, jam, or honey on whole-grain bread or toast frozen breaded fi sh or fried fi sh unbreaded fi sh or shellfi sh poached, steamed, or broiled regular margarine or butter light spread margarines or olive oil granola or sweetened breakfast cereal bran fl akes, crispy rice, grits, oatmeal, or reduced-fat granola deep-dish pepperoni pizza thin, whole-grain crust veggie pizza sugar-sweetened soda seltzer with lime wedge organic food a type of food that is produced without pesticides, bioengineering, or high-energy radiation