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. Organic food must consist of at least 95% organically produced ingre-
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 confi rmed this notion.
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