Many store bought smoothies contain added sugars and can have as many calories as a soda. It's healthier if made with whole fruits and no added sugars.

A smoothie is always healthier than a soda? 

The can of cola. A medium apple has about 19 grams of natural sugar, while a 12-ounce can of cola has around 39 grams of added sugar.

Which contains more sugar: 

False. Many granolas are high in added sugar and fats. Always check the ingredients to ensure it’s low in added sugar and made with whole grains.

Granola is always a healthy breakfast choice.

A slice of white bread. Bread typically has about 70-80 calories per slice, while a similar amount of avocado is around 40-50 calories and also provides healthy fats and fiber.

Which is generally lower in calories: 

Leafy greens like kale are rich in calcium, and they also contain other beneficial nutrients and fiber

Which food is a better source of calcium

 False. BMI doesn't account for muscle mass or fat distribution. A person with a healthy BMI can still have excess body fat, known as "metabolically obese normal weight.

A person with a "normal" Body Mass Index (BMI) cannot be considered obese.

a bowl of canned fruit cocktail. Many canned fruits are preserved in syrup, making them high in added sugars.

Which food has more sugar per serving?

False. Toppings like bacon, cheese, and creamy dressings can make salads high in calories and fat, often more than other meals.

A large salad with bacon, cheese, and ranch dressing is always a low-calorie option

Eating too many healthy foods. Portion control matters; eating too much of any food, even healthy options, can lead to weight gain.

Eating moderate amounts of unhealthy foods

Which is more likely to contribute to weight gain?

Bottle of ketchup. Many ketchup brands have added sugars, and the cumulative amount can be surprising, especially when used in large quantities.