Grams

When you're buying Uncle Ben's 90-second rice packs, it pays to read the fine print. The Whole Grain Brown version has just a trace of sodium, but if you go for the medley of brown and wild rice, which says in small type on the package that it's "perfectly seasoned with herbs and spices," you'll end up with 730 milligrams sodium per cup. Kate Shatzkin Uncle Ben's Ready Rice Whole Grain Brown Per cup: 240 calories 5 grams protein 3 grams fat ...

Want to save sodium on your hot cereal? If you choose Cream of Wheat Enriched Farina, you'll get 85 milligrams per serving, before you add your own salt. Farina Original Creamy Hot Wheat Cereal, on the other hand, cooks just as fast but has no sodium. (We found the latter at Eddie's of Roland Park.) Kate Shatzkin Cream of Wheat Enriched Farina Per serving (3 tablespoons - makes 1 1/4 cup) 120 calories 4 grams protein 0 grams fat 0 grams saturated fat 23 grams carbohydrate 1 gram fiber 0 milligrams cholesterol 85 milligrams sodium Farina Original Creamy Hot Wheat Cereal Per serving (3 tablespoons - makes 1 cup)

What it is -- A new, fiber-rich fruit smoothie drink What we like about it --Although this smoothie has only 100 calories, it is surprisingly filling. We tried the peaches and cream flavor and found it rich and satisfying. There are three other flavors: chocolate fudge, strawberries and cream, and cafe latte. What it costs --$2.19-$2.79 for an 11-ounce can Where to buy --Available at Safeway Per serving (1 container) --100 calories, 0 grams fat, 0 grams saturated fat, 0 grams cholesterol, 95 milligrams sodium, 41 grams carbohydrate, 6 grams dietary fiber, 6 grams protein

What it is -- A new low-calorie jerky by Oh Boy! Oberto What we like about it --Each piece of jerky is soft and has a subtle teriyaki flavor. These protein-rich, trans-fat-free, 100-calorie packs are also offered in original flavor beef jerky. What it costs --$1.99 for a 34-gram bag Where to buy --Available at grocery stores Per serving (1 package, 34 grams) --100 calories, 1.5 grams fat, 0 grams saturated fat, 10 grams carbohydrate, 12 grams protein, 0 grams fiber, 35 milligrams cholesterol, 400 milligrams sodium

Canned soup tends to be one of those fine, old-fashioned pantry basics that rarely warrant a second thought: Simply open, heat and eat. Lentil soup, however, which is quite nutritious as well as convenient, can be turned into a distinctly modern meal without a lot of effort.One cup of canned lentil soup has only 140 calories, 2 grams of fat and 7 grams of dietary fiber. At 9 grams per serving, it's a good source of protein as well.Here are some lentil soup quickies.Spicy SizzleIn a saucepan, bring one 19-ounce can lentil soup and 1 tablespoon fresh lemon juice to a simmer.

What it is -- A new line of breakfast bars from Luna, maker of nutrition and energy bars for women What we like about it --With vitamins and minerals to get you moving, these bars are made for mornings when you have to eat breakfast on the run. Try the blueberry yogurt, with its authentic berry taste and mildly sweet yogurt coating. Other flavors include strawberries and creme and vanilla almond. What it costs --$1.29 per bar Where to buy --Available at natural-food stores, sports specialty stores and some convenience, drug and grocery stores Per serving (1 blueberry-yogurt bar)

Ready-made pasta sauces can be convenient, but watch out for sodium, even in natural and organic brands. Newman's Own Tomato & Basil Bombolina may be "all natural," but each half-cup serving has 620 milligrams of sodium - 250 more than Muir Glen Organic Tomato & Basil Pasta Sauce. Newman's Own Tomato & Basil Bombolina Per serving ( 1/2 cup): 90 calories 2 grams protein 4.5 grams fat 0.5 gram saturated fat 13 grams carbohydrate 0 grams fiber 0 milligrams cholesterol 620 milligrams sodium Muir Glen Organic Tomato Basil Pasta Sauce Per serving ( 1/2 cup)

What it is -- A new low-calorie combination of juice and water by Tropicana What we like about it --The Tropical Tangerine version of this blend of water and Tropicana fruit juice was subtle and crisp. Summer Lemon, Lime Raspberry and Pink Grapefruit flavors are also available. What they cost --$1.49 for a 20-ounce bottle Where to buy --Available at grocery stores Per serving (8 ounces) --20 calories, 0 grams fat, 5 grams carbohydrate, 0 grams protein, 0 grams fiber, 0 milligrams cholesterol, 25 milligrams sodium

Maryland's annually plundered crab population may be getting its silent revenge on our hearts.Baltimore's signature dish, the crab cake, appears as No. 7 on Fitness magazine's list of the 10 most unhealthy regional dishes in its September issue. It clocks in at a disturbing 340 calories and 14 grams of fat."Crab cakes are getting a bad rap because most of them are fried," said Liz Smith, a dietitian with Mercy Hospital's outpatient program. "And most people like to season them with Old Bay, which really adds to the sodium content."