Health for life

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Healthy eating tip 9 Limit sugar and salt

Monday, March 17, 2014

If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar and salt.

Sugar

Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Here are some tips:

Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit! Try sparkling water with lemon or a splash of fruit juice.
Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.

How sugar is hidden on food labels

Check food labels caully. Sugar is often disguised using terms such as:

cane sugar or maple syrup
corn sweetener or corn syrup
honey or molasses
brown rice syrup
crystallized or evaporated cane juice
fruit juice concentrates, such as apple or pear
maltodextrin (or dextrin)
Dextrose, Fructose, Glucose, Maltose, or Sucrose

Salt

Most of us consume too much salt in our diets. Eating too much salt can cause high blood pressure and lead to other health problems. Try to limit sodium intake to 1,500 to 2,300 mg per day, the equivalent of one teaspoon of salt.

Avoid processed or pre-packaged foods. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly surpasses the recommended limit.

Be caul when eating out. Most restaurant and fast food meals are loaded with sodium.

Opt for fresh or frozen vegetables instead of canned vegetables.

Cut back on salty snacks such as potato chips, nuts, and pretzels.

Choose low-salt or reduced-sodium products.

Try slowly reducing the salt in your diet to give your taste buds time to adjust.

healthy eating tips

Limit Salt in Diet Children

Friday, January 24, 2014

Limit Salt in Diet Children - Prompts salt intake in adults can not be applied to children . Because the children have different feeding needs with an adult .

By Tanya Zuckerbrot , certified dietitian from the United States , if the child eats food with an equivalent amount of an adult , his body could be excess salt . This is because the salt needs fewer children than adults , so different advocacy needs .

Zuckerbrot also provide tips for reducing salt in the diets outlined in the following points .

1 . Cook food with little salt

Salty taste can whet your appetite . The more salt you eat the child , the more who want to devour the food .

Then reduce the 25 percent salt for cooking food can be a healthy choice . And a 25 percent reduction in salt is not drastically so that your child may not be aware of it. Zuckerbrot suggests more use of natural spices add flavor to dishes .

2 . Read food labels

Many foods do not taste salty , but it has a high sodium content . Such as bread , biscuits , soft drinks , and soy sauce . Even a tablespoon of ketchup contains 900 mg of sodium . Theore , check before buying , read food labels caully , and choose the most low-sodium .

3 . Reduce processed foods

Processed foods are a source of sodium is very high , then try to reduce the sodium from the diet of children. Instead, multiply the vegetables and fruits that are rich in fiber , vitamins , minerals , and antioxidants . Notice also how the presentation of fruits and vegetables . Be creative in creating the kinds of dishes that the little guy does not complain when I had to eat it .

4 . Note the salad dressing

Average salad dressing contains 500 mg of sodium per two tablespoons . Though most kids eat more than that amount . Theore , as much as possible avoid using instant salad dressing . Instead , replace it with low-fat yogurt every devour salad .

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