3-5 3-5
Watermelon and other fruits from Watermelon and other fruits from
vines are good sources of potassium. vines are good sources of potassium.
• jam, jelly, and honey
• sugar added to tea, cereal, and
other foods
You can control your sugar intake by
cutting back on these foods. Try reaching
for fresh fruit or fruit canned in juice or
water when you want a sweet snack or
dessert. Fruits contain vitamins, minerals,
and fiber. They also have fewer calories
than sweet snacks and desserts.
Some people use sugar substitutes
to help them cut down on sugar. Sugar
substitutes sweeten foods without adding
calories. Aspartame (AS-purh-tayme),
saccharin (SAH-kuh-rin), acesulfame
K (A-see-SUHL-fame KAY), sucralose
(SOO-kruh-lohs), stevia (STEE-VEE-uh),
and monk fruit extract are some of the
sugar substitutes sold in the United States.
They are used in hundreds of foods, includ-
ing chewing gum, pudding, diet soft drinks,
and yogurt.
It is not necessary to use sugar substi-
tutes to avoid eating too much sugar. You
can reduce sugar intake by making the
simple changes to your diet suggested here.
Sodium
Many people in the United States
include too much salt and sodium in their
diets. This can cause some people to
develop high blood pressure. High blood
pressure stretches blood vessels much
like air stretches a balloon. Over time, high
blood pressure can damage blood vessels
and the heart. In addition, it can lead to a
heart attack or stroke.
How can you know whether your diet
contains too much salt and sodium? Read
the following list of foods that are high in
salt and sodium.
• ham, bacon, sausage, hot dogs, and
luncheon meats
• canned vegetables and frozen
vegetables in sauce
• foods made from packaged mixes
• sauces and gravies
• frozen dinners
• canned and dried soups
• salted nuts, popcorn, pretzels, corn
chips, and potato chips
• pickles and olives
• soy sauce, steak sauce, salad
dressing, catsup, and mustard
If you eat the foods listed above more
than four times a week, your diet may con-
tain more salt and sodium than is healthful.
To cut back on salt and sodium, eat less of
these foods. Choose fresh, plain-frozen, low-
sodium canned vegetables or rinse regular
canned vegetables. Also, avoid adding salt
to foods or reduce the amount you add.
Some people choose salt substitutes to
help them reduce their sodium intake. Many
salt substitutes contain the mineral potas-
sium instead of sodium. It is best to get the
potassium you need from fruits, vegetables,
milk, and meat, 3-5. Check with your doctor
54 Adventures in Food and Nutrition
Copyright Goodheart-Willcox Co., Inc.
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3-5 3-5
Watermelon and other fruits from Watermelon and other fruits from
vines are good sources of potassium. vines are good sources of potassium.
• jam, jelly, and honey
• sugar added to tea, cereal, and
other foods
You can control your sugar intake by
cutting back on these foods. Try reaching
for fresh fruit or fruit canned in juice or
water when you want a sweet snack or
dessert. Fruits contain vitamins, minerals,
and fiber. They also have fewer calories
than sweet snacks and desserts.
Some people use sugar substitutes
to help them cut down on sugar. Sugar
substitutes sweeten foods without adding
calories. Aspartame (AS-purh-tayme),
saccharin (SAH-kuh-rin), acesulfame
K (A-see-SUHL-fame KAY), sucralose
(SOO-kruh-lohs), stevia (STEE-VEE-uh),
and monk fruit extract are some of the
sugar substitutes sold in the United States.
They are used in hundreds of foods, includ-
ing chewing gum, pudding, diet soft drinks,
and yogurt.
It is not necessary to use sugar substi-
tutes to avoid eating too much sugar. You
can reduce sugar intake by making the
simple changes to your diet suggested here.
Sodium
Many people in the United States
include too much salt and sodium in their
diets. This can cause some people to
develop high blood pressure. High blood
pressure stretches blood vessels much
like air stretches a balloon. Over time, high
blood pressure can damage blood vessels
and the heart. In addition, it can lead to a
heart attack or stroke.
How can you know whether your diet
contains too much salt and sodium? Read
the following list of foods that are high in
salt and sodium.
• ham, bacon, sausage, hot dogs, and
luncheon meats
• canned vegetables and frozen
vegetables in sauce
• foods made from packaged mixes
• sauces and gravies
• frozen dinners
• canned and dried soups
• salted nuts, popcorn, pretzels, corn
chips, and potato chips
• pickles and olives
• soy sauce, steak sauce, salad
dressing, catsup, and mustard
If you eat the foods listed above more
than four times a week, your diet may con-
tain more salt and sodium than is healthful.
To cut back on salt and sodium, eat less of
these foods. Choose fresh, plain-frozen, low-
sodium canned vegetables or rinse regular
canned vegetables. Also, avoid adding salt
to foods or reduce the amount you add.
Some people choose salt substitutes to
help them reduce their sodium intake. Many
salt substitutes contain the mineral potas-
sium instead of sodium. It is best to get the
potassium you need from fruits, vegetables,
milk, and meat, 3-5. Check with your doctor
54 Adventures in Food and Nutrition
Copyright Goodheart-Willcox Co., Inc.

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