'More than the salt shaker': Sneaky, unexpected sources of sugar and salt, and how to limit your intake

You may think you're making a healthy choice with your breakfast yogurt and lunchtime cottage cheese, but the truth is, high levels of sugar and sodium are hiding in many of the foods we perceive as healthy. The best way to limit your intake of these ingredients is to read food labels at the grocery store and cook your own meals at home.

"It's more than the salt shaker. Seventy-five percent of the sodium in our diet comes from pre-prepared foods," says Dr. Georganne Syler, a registered dietitian and retired university professor in Cape Girardeau. "People do need to learn to look at labels and read the amount of sodium."

A big chunk of that 75 percent comes from restaurants, notes Ashley Lipke, a registered nurse and certified diabetes educator at Cross Trails Medical Center. Only 5 percent of dietary sodium is added during home cooking and only 6 percent is added at the table. The remaining 12 percent of dietary sodium occurs naturally in foods, according to the Centers for Disease Control and Prevention.

"Eating too much sodium can lead to increased blood pressure, which can raise your risk for heart attack and stroke. Reducing sodium can help lower these risks," says Lipke.

Some of the items notorious for high sodium levels include canned soups, cured meats such as hot dogs and bologna, breads, rolls, pizza and, surprisingly, cottage cheese and turkey breast lunch meat. While these foods may not taste especially salty, Syler explains that sodium is used as a preservative in pre-prepared foods.

"With prepared foods, there's no way for them not to be high in sodium because it's used as a preservative," she says.

When evaluating food labels, consider that the recommended daily intake of sodium is 2,000 to 3,000 milligrams. The food label will show the milligrams of sodium per serving, as well as a percentage based on a diet of about 2,400 milligrams of sodium per day. When shopping, try to compare different brands and choose the items with less sodium, says Lipke.

You can also cut down on your sodium intake by eating more fruits and vegetables; if the products are canned or frozen, look for "low sodium" or "no salt added" versions.

But beware: "Even foods labeled as 'less sodium' or 'reduced sodium' can contain significant amounts," Lipke says. "One tablespoon of 'less sodium' soy sauce typically contains more than 500 milligrams, and consumers often eat more than one serving at a time."

Eating at home and preparing meals from scratch will also help control sodium intake.

"To boost flavor, use salt-free herbs and spices rather than salt and processed sauces," says Lipke. "If you are eating out, ask restaurants not to add salt to your meal, and use condiments in small amounts."

As for sugar, know that it comes in many formats with many different names. These words are all code for "sugar," says Lipke: anhydrous dextrose, corn syrup, lactose, maltose, raw sugar, cane juice, fruit juice concentrate, evaporated corn sweetener and fruit nectar.

"Look at the list of ingredients," says Syler. "If sugar is listed among the top several ingredients, then that's what you're getting: an awful lot of sugar."

Soda is one of the biggest sources of added sugars in the American diet, says Syler. A 12-ounce can of soda contains about 14 grams of sugar -- that's 12 teaspoons of sugar! Other sugar-filled items include energy drinks, candy, cakes, cookies, fruit drinks such as fruit punch and dairy desserts such as ice cream. Some sneaky sources of sugar include energy bars, sports drinks, nonfat fruit-flavored yogurt, granola and even ketchup, say Lipke and Syler.

"Aside from being a major source of calories that can lead to weight gain, too much sugar can cause excessive inflammation, which can increase your risk for multiple chronic diseases," says Lipke.

She advises choosing sugar-free beverages and swapping out a sugary treat for a healthier treat. Instead of ice cream, for example, try adding fresh fruit and berries to nonfat, no-sugar-added Greek yogurt.

Again, Lipke and Syler say eating at home is a great way to follow a diet free of excess salt and sugar.

"Eat foods the way they come from nature. Buy fresh fruits and vegetables, or frozen fruit and vegetables that are not in sauces," says Syler. "The more processed the food is, the more sodium."

And, as is often the rule of thumb in diet and nutrition, moderation is key.

"Although both sugar and sodium in excess have negative effects on your body, you don't need to cut either of them from your diet completely," says Lipke. "Making healthy food choices can help you manage your weight, keep your cholesterol in check and is helpful in managing chronic diseases like hypertension, heart disease and diabetes."