Community Health Services of Union County, Inc. 

Call Us:  704-296-0909

Cut Out Added Sugars

Added sugars are sugars added to foods and beverages when they are processed or prepared.  Consuming too much can lead to disease – and even early death.

The American Heart Association recommended daily limit for added sugars:

Women - 6 teaspoons; 100 calories or less
Men – 9 teaspoons; 150 calories or less

Where do added sugars come from?

Deceptive drinks – flavored milk, sports & energy drinks, sugary soda & tea, sweetened juice

Unbalanced breakfasts – breakfast & energy bars, granola, sugary cereal, sweetened oatmeal

Sweet, sweet syrups – coffee flavors, drink mixers, jellies & jams, pancake syrups

Ice-cold candy – ice cream & gelato, frozen yogurt, fruit-flavored popsicles, sherbet & sorbet

Bewitching baked goods – bread & pastries, cakes, cookies & pies, donuts, flavored bagels

Easy ways to avoid them:

Check nutrition facts label and ingredients
Limit sweet and sugary beverages
Choose simple foods over heavily processed ones
Rinse canned fruits if they are canned in syrup


Effects of excess sodium

9 out of 10 Americans consume too much sodium.

Where does it come from?
65% comes from supermarkets and convenience stores
25% comes from restaurants
10% comes from other sources
3,400 milligrams is the amount of sodium that the average American consumes.

1,500 milligrams or less is the amount recommended by the AHA for ideal heart health.

HIGH BLOOD PRESSURE is the leading risk factor for death in WOMEN in the United States, contributing to nearly 200,000 female deaths each year. (That's more than five times the 42,000 annual deaths from breast cancer.)

77.9 million American ADULTS have high blood pressure.

KIDS who have a high-sodium diet are twice as likely to develop high blood pressure as kids who have low-sodium diets.


Excess levels of sodium/salt may put you at risk for:
High Blood Pressure
Heart Failure
Stomach Cancer
Kidney Disease
Kidney Stones
Enlarged Heart Muscle


Excess levels of sodium may cause:

Weight Gain


 5 Reasons To Add Color To Your Diet

Learn the easy way to get 5 servings of fruits and vegetables a day.

Turns out mom was right. We need to eat our fruits and vegetables. But why are these colorful, nutritious and delicious foods so important?

1. Full of the good.

Fruits and vegetables provide many beneficial nutrients, including vitamins, minerals, healthy fats, protein, calcium, fiber, antioxidants and phytonutrients. Add fruits and veggies to meals and snacks for a nutritional power boost.

2. Free of the bad.

Fruits and vegetables typically contain no trans fat, low saturated fat and very little or no sodium. The natural sugars they contain don’t affect your health the same way added sugars do, especially if you eat the whole fruit or vegetable and not just the juice.

3. Won’t weigh you down.

Fruits and vegetables tend to be low in calories, so they can help you manage your weight while still filling you up, thanks to the fiber and water they contain. Replacing higher-calorie foods with fruits and vegetables is an easy first step to a healthier eating plan.

4. Super flexible superfoods.

All forms of fruits and vegetables – fresh, frozen, canned, dried and 100% juice – can be part of a healthy diet. They can be eaten raw or cooked, whole or chopped, organic or not, and alone or in combination with other foods. They are among the most versatile, convenient and affordable foods you can eat.

5. A whole body health boost.

A healthy eating plan rich in fruits and vegetables can help lower your risk of many serious and chronic health conditions, including heart disease, stroke, obesity, high blood pressure, high blood cholesterol, diabetes, kidney disease, osteoporosis and some types of cancer. They’re also essential to many daily functions of a healthy body.

Healthy Tips