Chapter 8 Making Healthy Choices 143 Copyright Goodheart-Willcox Co., Inc. Other foods most people need to reduce are those high in added sugars. The largest source of added sugars in American diets is, by far, soda, energy drinks, and sports drinks (Figure 8.7). In fact, the average teen consumes about 500 calories a day from added sugars, mostly from drinks. When these calories take the place of calo- ries from foods, vital nutrients may be lacking. When calories from drinks are consumed in addi- tion to foods, weight gain can occur. Drinking plenty of fl uids all through the day is important. This is even more true during periods of increased activity. However, drinking water in place of sugary drinks would greatly reduce added sugars and calories for many people. A healthy eating pattern limits amounts of added sugars, saturated fats, and sodium to less than • 10 percent of calories per day from added sugars • 10 percent of calories per day from saturated fats and • 2,300 mg per day of sodium. Shift to Healthier Food and Beverage Choices Most Americans do not follow healthy eating patterns. Nearly 75 percent do not eat enough vegetables, fruits, dairy, and oils. Over half of all Americans meet or exceed the recommendations for grain and protein foods, but are often making less healthy choices from these groups. In addi- tion, most Americans have too much added sugar, saturated fats, and sodium in their diets. By making slight shifts, or changes, to food choices over time, individuals can improve their eating patterns in a big way. To avoid too many calories, it is important that nutrient-dense food choices replace rather than be in addition to less healthy choices. Support Healthy Eating Patterns for All Eating does not happen just at home. In fact, Americans obtain nearly one-third of their calories Teaspoons of Sugar in Popular Beverages Orange Soda Cola Mocha Cappuccino Sports Drink Sweet Tea Iced Caffe Mocha Seltzer with a Splash of Juice 11 10 9 5 5 5 1 Figure 8.7 Sugary drinks like soda, energy drinks, and sports drinks are the largest source of added sugars in American diets.