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.
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.