Figure 1-3. Hidden Components in Eating Patterns

Many of the foods and beverages we eat contain sodium, saturated fats and added sugars. Making careful choices, as in this example, keeps amounts of these components within their limits while meeting nutrient needs to achieve a healthy eating pattern.

Contributes

Purple bullet Sodium*

Green bullet Saturated fats

Blue bullet Added sugars

*foods very low in sodium not marked

Bagel with peanut butter and banana

Bagel with peanut butter and banana Sodium Saturated fats Added sugars

Whole wheat bagel Sodium

½ regular bagel (4 oz)

Creamy peanut butter Sodium Saturated fats Added sugars

2 tablespoons

Banana

1 medium

Coffee with milk & sugar

Coffee with milk & sugar Saturated fats Added sugars

Whole milk Saturated fats

¼ cup

Sugar Added sugars

2 teaspoons

Fat-free strawberry yogurt

Fat-free strawberry yogurt Sodium Added sugars

8 ounces

726 calories
Tuna salad sandwich with lettuce, tomato, and mayo

Tuna salad sandwich with lettuce & mayo Sodium Saturated fats Added sugars

100% whole wheat bread Sodium Added sugars

2 slices

Canned tuna Sodium

2 ounces

Mayonnaise Sodium Saturated fats

2 teaspoons

Chopped celery

2 tablespoons

Lettuce

1 medium leaf

Carrots

Carrots

4 baby carrots

Raisins

Raisins

¼ cup

Low-fat milk

Low-fat milk (1%) Sodium Saturated fats

1 cup

507 calories
Spaghetti and meatballs

Spaghetti and meatballs Sodium Saturated fats Added sugars

Spaghetti

1 cup, cooked

Spaghetti sauce Sodium Added sugars

¼ cup

Diced tomatoes (canned, no salt added)

¼ cup

Meatballs Sodium Saturated fats

3 medium meatballs

Parmesan cheese Sodium Saturated fats

1 tablespoon

Garden salad

Garden salad Sodium Saturated fats Added sugars

Mixed greens

1 cup

Cucumber

3 slices

Avocado Saturated fats

¼ cup, cubed

Garbanzo beans (canned, low sodium) Sodium

¼ cup

Cheddar cheese (reduced fat) Saturated fats

3 tablespoons, shredded

Ranch salad dressing Sodium Saturated fats Added sugars

1 tablespoon

Apple, raw

Apple, raw

½ medium

Water, tap

Water, tap

1 cup

761 calories
Sodium

Sodium: 2,253 mg

less than or equal to 2,300 mg

Calories from saturated fats

Calories from saturated fats: 153 (8% of total calories)

less than or equal to 10% of calories

Calories from added sugars

Calories from added sugars: 164 (8% of total calories)

less than or equal to 10% of calories

Total calories: 1,995