Snacks and sweets include grain-based desserts such as cakes, pies, cookies, brownies, doughnuts dairy desserts such as ice cream, frozen desserts, and pudding candies sugars jams syrups and sweet toppings.Sweetened drinks account for about half of all added sugars consumed. Sweetened drinks include soft drinks or sodas, fruit drinks, sweetened coffee and tea, energy drinks, alcoholic drinks, and favored waters.In the United States, sweetened drinks, snacks, and sweets are the major sources of added sugars. They include brown sugar, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, raw sugar, and sucrose. Added sugars do not occur naturally in foods but instead are used to sweeten foods and drinks. Some foods, such as fruit, contain natural sugars. This will help you choose nutrient-rich foods and stay within your daily calorie limit. You should limit the amount of calories you get each day from added sugars. Use certain vegetable oils (such as olive and canola oil) instead of butter, lard, and coconut and palm oils.Consume lower-fat dairy products instead of whole-milk.Eat leaner, lower-fat, and skinless meats instead of fatty cuts of meat and chicken with skin.Read food labels and choose foods that are lower in saturated fats and higher in unsaturated fats. Unsaturated fats are also known as “good” fats and are found in vegetable oils and nuts. They should make up less than 10% of your daily calories. Saturated or “bad” fats come from animal sources such as butter, cheese, and fatty meats. When cooking, limit your use of premade sauces, mixes, and instant products such as rice, noodles, and ready-made pasta.ĭownload the fact sheet Limit saturated fats.Flavor foods with herbs and spices instead of salt.Eat at home more often so you can cook food from scratch, which will allow you to control the amount of sodium in your meals.Choose fresh, frozen, or no-salt-added foods instead of pre-seasoned, sauce-marinated, brined, or processed meats, poultry, and vegetables.Choose low-sodium, reduced-sodium, or no-salt-added products.Read food labels and choose products that have less sodium for the same serving size.Try these shopping and cooking tips to help you choose and prepare foods that are lower in sodium: Talk to your healthcare provider about the amount of sodium that is right for you or your child. If you have high blood pressure, you may need to limit sodium even more. ![]() Children younger than age 14 may need to eat even less sodium each day based on their sex and age. Limit sodiumĪdults and children over age 14 should eat less than 2,300 milligrams ofĪ day. Understanding nutrition labels can help you choose healthier foods. A heart-healthy eating plan limits sodium (salt), saturated fat, added sugars, and alcohol.
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