Healthy eating tip 9: Limit sugar and salt

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 foods that can get in the way of a healthy diet and sugar salt.




Sugar

Sugar causes high energy and low and can exacerbate health problems and weight gain. Unfortunately, reducing the amount of sweets, cakes and desserts we eat is only part of the solution. Often you may not realize the amount of sugar you eat every day. Large amounts of added sugar can be hidden in foods such as bread, soup and canned vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, tomato sauce. Here are some tips:

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

How hidden sugar in food labels
Carefully examine the label. Sugar is often disguised using terms such as:

* cane or maple syrup                     - * crystallized, evaporated cane juice
* corn syrup or corn sweeteners      - * fruit juices concentrates, such as apple or pear
* honey or molasses                        - * maltodextrin (or dextrin)
* brown rice syrup                          - * dextrose, fructose, glucose, maltose, or sucrose

Salt

Most of us consume too much salt in our diet. Eating too much salt can cause high blood pressure and lead to health problems. Try to limit sodium intake to 1500-2300 mg per day, equivalent to one teaspoon of salt.

* Avoid foods that are processed or pre-packaged. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly exceed the recommended limits.
* Be careful when eating out. Most fast food and restaurant meals are loaded with sodium.
* Choose fresh vegetables or frozen vegetables instead of canned.
* Reduce salty snacks such as crisps, nuts and pretzels.
* Choose products low in salt or sodium is reduced.
* Try slowly reducing the salt in your diet to give your taste buds time to adjust.