Chapter 8 Making Healthy Choices 143 Copyright Goodheart-Willcox Co., Inc. is a good source of calcium and protein, but it contains much added sugar, too. Some fried fish may be high in omega-3 fatty acids, but the batter and frying oil add a number of empty calories from added fat. Plain, fat-free yogurt flavored with fresh fruit and broiled fish would be more nutrient-dense versions of these foods. In the United States, most people would benefit from consuming fewer foods that are high in sodium. Most of the sodium in the average diet comes from processed foods. Read the Nutrition Facts panel to learn how much sodium foods contain. Compare products and choose those that have lower amounts. Also, limit the amount of salt added to foods during preparation and at the table. Sodium is a vital nutrient. However, too much salt in the diet can cause high blood pres- sure. Potassium helps offset some of the effects sodium has on blood pressure. Therefore, along with curbing sodium, make an effort to increase potassium intake. Foods like baked potatoes, tomato products, and yogurt are good sources of this mineral. 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 calories from foods, vital nutrients may be lacking. When calories from drinks are consumed in addition to foods, weight gain can occur. Drinking plenty of fluids 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. Adults of legal drinking age can choose not to drink or to drink alcoholic beverages in moderation. Adult males should limit intake to Grams of Sugar in Popular Beverages (12 Ounces) Fruit Smoothie Orange Soda Caramel Blended Coffee Lemonade Cola Energy Drinks Pumpkin Spice Latte Hot Chocolate Sweet Tea Sports Drinks Vanilla Iced Latte Figure 8.7 Sugary drinks like soda, energy drinks, and sports drinks are the largest source of added sugars in American diets.