Fats, trans fats, fat-free. Natural, organic. Are all fats interchangeable or should you know why each is important? Is natural or organic food better than conventionally grown and processed food?

Does fat free mean it is calorie free? Probably not. Eating fat-free or reduced-fat food doesn’t mean it is low in calories. It could be higher because of added sugars.

Does saying the food is organic or natural make it healthy? Not necessarily. Organic or natural junk foods, like potato chips and candy bars, are no healthier than non-organic versions. Organic refers to how the ingredients are produced and processed.

Does zero grams of trans fat mean there are none? Depends. To be labeled at zero grams of trans fat, there can be no more than half a gram per serving. Some packages contain more than one serving and many people unknowingly eat two to three servings at a time—and the trans fats add up.

“One message should be constant: eat a variety of foods including fruits, vegetables, and whole grains. Limit fats, sweets, and alcohol. Lead an active lifestyle and consume enough calories to maintain a healthy weight,” says Doug Robertson, RD, LD, UI Hospitals and Clinics dietitian.