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www.christusspohn.org www.christusspohn.org Don't let hidden reserves of sweetness and saltiness undermine your hard work. Part of eating healthy means monitoring your sugar and sodium intake. The more processed a food, the more likely it is to contain added sugars and sodium. Low-calorie and low-fat items are the most common culprits, as added preservatives (salt) and stabilizers (sugar) preserve the appearance and flavor. Think twice before adding these items to your shopping cart. 1. Ready-made marinara or alfredo sauce. Whether you like red or white sauce with your pasta, you could be consuming anywhere from 850 to 1,080 milligrams of sodium in a half-cup serving. Try making your own marinara at home with fresh ingredients for a heart-healthy change. 2. Ketchup and salad dressings. Dressings such as French dressing and vinaigrettes can contain high amounts of sodium and up to 9 grams of sugar in 2 tablespoons. Next time you prepare a salad, whisk up a fresh vinaigrette using olive oil, balsamic vinegar and lemon. When out for dinner, ask for all dressings and condiments on the side. 3. Breakfast cereals, oatmeal and energy bars. While many cereals contain fiber and are vitamin-fortified, they also contain added sugar and sodium. Compare labels when cereal shopping. Raisin brans could have as much as 340 milligrams of sodium per 1-cup serving, depending on the brand. Maple and brown sugar-flavored oatmeal has up to 12 grams of sugar per packet. The average energy bar contains 21 grams of sugar per bar. Try cooking steel-cut oats in a slow cooker overnight, then add sweetener, such as raw honey. Make energy bars an occasional pick-me- up instead of your go-to breakfast. 4. Flavored yogurt. Yogurt contains bacteria that can help keep the digestive tract healthy, but if you're constantly eating fruit- or dessert-f lavored yogurts as a purportedly healthy snack, you could be consuming up to 26 grams of sugar per 6-ounce container. To cut back on sugar, drizzle honey or add fresh fruit or granola to plain, nonfat Greek yogurt. 5. Beverages. Fruit juices and smoothies that you purchase may seem like logical healthy choices, but they are often loaded with sugar. Don't believe the hype surrounding vitamin-infused waters or energy drinks, since both can contain up to 13 grams of sugar per 8-ounce serving— that's as much as a soda! Drink water with lemon or flavored carbonated water instead. Visit christusspohn.org/ wellnesstools to take a nutritional needs assessment. Know Your Limits Unsure how much sugar and salt you can have? Consider the American Heart Association's (AHA) guidelines as a good starting point. Speak with your physician about personalized suggestions based on your current health. SUGAR–The AHA recommends that women consume no more than 6 teaspoons (or 30 grams) of sugar a day and men consume no more than 9 teaspoons (or 45 grams) a day. SALT–The AHA suggests that men and women consume no more than 1,500 milligrams of sodium a day. neaky Suga and Salt Sources