Decaffeinated coffee is not caffeine-free. A decaf espresso, for example, can have as much as 16 mg. In a decaf latte, which contains two shots of espresso that adds up to about the same amount of caffeine found in a can of Coke.
Fruit juice can have more calories and sugar than soda. An 8-oz. glass of apple juice has roughly 115 calories, compared with about 95 in Coke. A cup of grape juice contains 36 g of sugar — about 9 g more than in the same amount of Pepsi. While the sugar in juice is natural (and not high-fructose corn syrup), it’s still sugar.
Cooked vegetables can be more nutritious than raw ones. Whether a vegetable is more nutritious cooked or raw depends on the vegetable, the nutrient and the cooking method. For example, we get more of the antioxidant lycopene from cooked tomatoes than from raw ones. Likewise, boiling carrots increases their levels of antioxidants called carotenoids. But cooking carrots also lowers amounts of other compounds.
“Multigrain” products aren’t necessarily whole grain. While multigrain may appear to be a synonym for whole grain or whole wheat — which is associated with a reduced risk of heart disease, diabetes and digestive problems — it’s not. It simply means the food is made from several grains, which may be whole or refined. To make sure the food is rich in whole grains, check the ingredients. The first one listed should contain the word whole.
Adding fat to your salad can make it more healthful. Eating vegetables along with fat can help the body better absorb their nutrients. So using a dressing with fat may make a salad with tomatoes and carrots, which are high in fat-soluble carotenoids, more nutritious than using a fat-free one or skipping the dressing altogether.