Vim & Vigor - Spring 2018 - University of Virginia - 17

But for the many times when a salad
and an apple won't cut it, be on the
lookout for these unhealthy foods
in disguise.

Hidden SUGARS

The average American man and woman
consume 21 and 15 teaspoons of added
sugar each day, respectively. The
recommended amounts? Just 9 and
6 teaspoons.
Added sugars provide no nutritional
value, only calories that lead to weight
gain and its ensuing health problems,
such as heart disease and diabetes.
On nutrition labels, ingredients are
listed in descending order by weight.
Look for sugar in the first three ingredients, as well as sugar alter egos such as
high fructose corn syrup and sugar
molecules ending in "-ose."
And watch out for these surprising
sources of sugar:
3 Yogurt: In yogurt, flavors mean
added sugar. Opt for plain yogurt and
add your own toppings, such as berries.
3 Oatmeal: The same is true for
instant oatmeal. Ditch the packet for
steel-cut oats topped with cinnamon.
3 Granola: Oats and nuts aren't
sweet, but granola is, thanks to added
sugar. "Instead, get something like a
whole-grain, high-fiber cereal and have
that with milk," Davis says.
3 Juice: This sweet drink often contains added sugar on top of natural
sugar. And without pulp, juice lacks the
fiber of fruit that helps us feel full and
lower our cholesterol. Overall, juice
offers less nutritional value in more
calories compared with whole fruit.

of just one teaspoon of salt. Going
over the limit can lead to high blood
pressure, one of the primary risk factors
for heart disease.
To cut back on sodium, go easy on:
3 Sandwiches: A turkey sandwich
sounds healthy enough, but the deli
meat alone may contain half of your
daily sodium intake-and bread and
condiments add even more. Look for
low-sodium meats, or swap half of the
sandwich for a salad.
3 Soup: It may contain a vegetable
medley, but a cup of soup can also
push you nearly halfway to the day's
sodium limit.
3 Frozen entrees: No matter how
"lean" the cuisine, frozen meals go
heavy on sodium preservatives. One
healthy exception in the freezer aisle:
frozen vegetables, unless sauce is added.

Grains That AREN'T
GOOD FOR YOU

According to the government's nutrition
model MyPlate, a quarter of your meal
should consist of grains-as long as
they're the right kind.
Whole grains provide minerals and
vitamins, as well as dietary fiber that
can help lower the risk of heart disease
and type 2 diabetes. But when grains are
refined to make long-lasting foods such
as white bread, rice and flour, those
nutrients are lost.
Be careful with these healthy-sounding foods that lack nutritional value:
3 Bread: Just because it's brown
doesn't make it healthy. Look for bread
labeled "whole wheat." Multigrain,

seven grain or 100 percent wheat bread
may not fit the bill.
3 Cereal: That box with a healthy
name may be full of both refined grains
and sugar.
3 Pretzels: While these may seem like
a healthy alternative to chips, they're
another example of refined grains. "It's
not a terrible thing to eat, but it's not
going to have a whole lot of nutritional
value," Davis says. ■

CHEAT SHEET:
FRUIT AND
VEGGIE
SERVINGS
Are you getting enough fruit and veggies in your diet? Most Americans don't
meet the government's age-based dietary
guidelines. Women need 1½ to 2 cups of
fruit and 2 to 2½ cups of vegetables daily,
while men need 2 cups of fruit and 2½ to
3 cups of veggies each day.
What counts as 1 cup of fruit or vegetables, anyway? Here are a few examples.
One cup of fruit is equal to:
* 1 small apple or ½ large apple
* 1 large banana
* 1 orange
* 32 seedless grapes
* 8 large strawberries
One cup of vegetables could be:
* 1 large tomato
* 1 large red or green pepper
* 1 large sweet potato
* 2 large stalks of celery
* 3 spears of broccoli

Sodium SURPRISES

Even if you don't have a saltshaker
habit, you probably consume more
sodium than you think: More than
three-quarters of the sodium Americans
consume comes from foods in packages
and restaurants.
Dietary guidelines cap daily sodium
intake at 2,300 milligrams, the equivalent

TOOL

Your Checklist for Healthy Eating
Get food guidelines based on your age and desired calorie intake in checklist
format by visiting choosemyplate.gov/myplate-daily-checklist.

SP RING 2018

17
http://www.choosemyplate.gov/myplate-daily-checklist
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