When you're surprised by something — whether pleasing or frightening — your emotional intensity ratchets up 400%, according to the authors of the book "Surprise."

So how do you feel about discovering that saturated fat and added sugar are hiding out in potentially unhealthy quantities in foods you never thought were risky?

A new study in the journal Nutrients says that cheese, pizza, and frozen desserts are three main sources of saturated fat in the American diet, but you probably never guessed that tacos and burritos are major contributors (more than chicken or burgers).

Or that your intake of saturated fat can hit surprising levels when you eat prepared salad dressings (ranch, blue cheese, some French), drink reduced-fat milk (3 grams in a cup), and use cream substitutes (3 ounces of light coconut milk equals 4 grams).

You want to hold your saturated fat intake to 10% or less of daily calories. Aim to do that with vegetable fats (especially extra-virgin olive oil), fatty fish (such as salmon or ocean trout) that are loaded with omega-3s, and fats from 100% whole grains.

Those foods lower your risk for cardiovascular disease.

Sugar surprises are everywhere too.

Did you know that it commonly sneaks onto your plate via bread, rolls and buns, ketchup and tomato-based condiments, and cereals and cereal bars?

If you need a sugar boost sometimes, Dr. Oz recommends allulose, a natural sweetener found in figs that isn't very well absorbed by the body, so it doesn't add as many calories or affect insulin as much as sugar.