Healthy Eating = Healthy Living… The Implication of Sugar and Salt
Intakes to Our Health
To eat healthily we should eat more fruit
and vegetables, eat more fibre, cut down on fat, cut down on sugar, and
cut down on salt intake. The best way to get all the vitamins, minerals
and nutrients that we need is to eat a wide variety of foods. No one
food can provide us with all we need. To make sure your diet is as
healthy as possible you should look at your fibre, fruit and vegetable,
fat, sugar and salt intakes. Some foods should only be eaten
occasionally.
These 'extra foods' (sometimes called junk food) are
foods like potato chips, chocolate, cakes, lollies, soft drinks and
some takeaway food like hamburgers and hotdogs. These foods are usually
low in nutrients and high in salt, sugar or fat. They are 'extras' to
be enjoyed occasionally. If these foods regularly replace more
nutritious and healthy foods in your diet, you are likely to become
overweight and may develop vitamin and mineral deficiencies and other
health problems. You can have 'extra foods' occasionally. We all enjoy
a 'treat' now and then and it's okay to have some of these foods now
and then as an extra.
How often you have them depends on your weight,
age and how active you are. But you should keep to small amounts. If
you are overweight and want to lose weight, you should limit these
'extra' foods to no more than every second day – and then only if you
have a nutritious and balanced diet and you are physically active. If
you are active and not overweight, you could probably have one or two
'extra foods' a day – as long as you've had your daily requirements of
meat, dairy, fruits, vegetables and cereals.
Intakes to Our Health
To eat healthily we should eat more fruit
and vegetables, eat more fibre, cut down on fat, cut down on sugar, and
cut down on salt intake. The best way to get all the vitamins, minerals
and nutrients that we need is to eat a wide variety of foods. No one
food can provide us with all we need. To make sure your diet is as
healthy as possible you should look at your fibre, fruit and vegetable,
fat, sugar and salt intakes. Some foods should only be eaten
occasionally.
These 'extra foods' (sometimes called junk food) are
foods like potato chips, chocolate, cakes, lollies, soft drinks and
some takeaway food like hamburgers and hotdogs. These foods are usually
low in nutrients and high in salt, sugar or fat. They are 'extras' to
be enjoyed occasionally. If these foods regularly replace more
nutritious and healthy foods in your diet, you are likely to become
overweight and may develop vitamin and mineral deficiencies and other
health problems. You can have 'extra foods' occasionally. We all enjoy
a 'treat' now and then and it's okay to have some of these foods now
and then as an extra.
How often you have them depends on your weight,
age and how active you are. But you should keep to small amounts. If
you are overweight and want to lose weight, you should limit these
'extra' foods to no more than every second day – and then only if you
have a nutritious and balanced diet and you are physically active. If
you are active and not overweight, you could probably have one or two
'extra foods' a day – as long as you've had your daily requirements of
meat, dairy, fruits, vegetables and cereals.
Salt
Convenience
foods usually contain high amounts of salt. The body needs some salt.
However, too much salt in the diet has been associated with an
increased risk of high blood pressure, which is a known risk factor for
heart disease and stroke. A maximum salt intake of no more than 5g of
salt per day is recommended for adults with normal blood pressure.
Many
Malaysians consume double this amount each day. Less than 20 per cent
of our salt intake comes from salt we add to our food. Cutting back on
takeaway foods will help reduce your salt intake. It is estimated that
our current intake of salt is about 12 times greater than the amount
our bodies need. As much as 75 per cent of salt in our diet comes from
processed foods, 15 per cent from salt added during cooking or at the
table, and 10 per cent occurs naturally in foods. Reducing our intake
of salt from 9 gm a day to 6 gm a day (which is still much more than
the body needs) can reduce the number of people dying from strokes by
22 per cent and those dying from heart attacks by 16 per cent.
Halt!
Cut down on your salt
Sodium plays a vital role in the body’s
fluid balance, as well as being involved in muscle and nerve activity.
However, almost all of us consume far more than we need and this can
lead to long-term health problems. Our current intake is about 9 gm a
day and latest guidelines suggest that we should reduce this by
one-third, to a maximum of 6 gm, although our bodies actually need far
less. High salt intake is almost certainly a major factor in the
development of high blood pressure.
One in five people suffer from high
blood pressure, which significantly increases the risk of both stroke
and heart attack, the most common causes of deaths in the new
millennium. Several studies from all over the world have shown that
reducing salt intake can produce a fall in blood pressure and it is
estimated that this could prevent more than 34,000 deaths a year in UK
alone.
Recent studies also suggest that high intakes of salt can cause
leaching of calcium from the bones and may increase the risk of
osteoporosis (brittle bones). High salt intake can also aggravate
asthma and cause water retention.
Tips to reduce salt intake
Use
less salt in cooking and at the table. If you gradually reduce the
amount, after about four weeks you will actually prefer less salty
foods. Use herbs, spices and other flavourings such as lemon juice
garlic and mustard instead. Check food labels and use fewer processed
foods and ready-made meals. Try to make foods such as soups and sauces
yourself. Cut down on salty snacks such as peanuts and crisps. When you
do eat crisps, buy low-salt ones.
foods usually contain high amounts of salt. The body needs some salt.
However, too much salt in the diet has been associated with an
increased risk of high blood pressure, which is a known risk factor for
heart disease and stroke. A maximum salt intake of no more than 5g of
salt per day is recommended for adults with normal blood pressure.
Many
Malaysians consume double this amount each day. Less than 20 per cent
of our salt intake comes from salt we add to our food. Cutting back on
takeaway foods will help reduce your salt intake. It is estimated that
our current intake of salt is about 12 times greater than the amount
our bodies need. As much as 75 per cent of salt in our diet comes from
processed foods, 15 per cent from salt added during cooking or at the
table, and 10 per cent occurs naturally in foods. Reducing our intake
of salt from 9 gm a day to 6 gm a day (which is still much more than
the body needs) can reduce the number of people dying from strokes by
22 per cent and those dying from heart attacks by 16 per cent.
Halt!
Cut down on your salt
Sodium plays a vital role in the body’s
fluid balance, as well as being involved in muscle and nerve activity.
However, almost all of us consume far more than we need and this can
lead to long-term health problems. Our current intake is about 9 gm a
day and latest guidelines suggest that we should reduce this by
one-third, to a maximum of 6 gm, although our bodies actually need far
less. High salt intake is almost certainly a major factor in the
development of high blood pressure.
One in five people suffer from high
blood pressure, which significantly increases the risk of both stroke
and heart attack, the most common causes of deaths in the new
millennium. Several studies from all over the world have shown that
reducing salt intake can produce a fall in blood pressure and it is
estimated that this could prevent more than 34,000 deaths a year in UK
alone.
Recent studies also suggest that high intakes of salt can cause
leaching of calcium from the bones and may increase the risk of
osteoporosis (brittle bones). High salt intake can also aggravate
asthma and cause water retention.
Tips to reduce salt intake
Use
less salt in cooking and at the table. If you gradually reduce the
amount, after about four weeks you will actually prefer less salty
foods. Use herbs, spices and other flavourings such as lemon juice
garlic and mustard instead. Check food labels and use fewer processed
foods and ready-made meals. Try to make foods such as soups and sauces
yourself. Cut down on salty snacks such as peanuts and crisps. When you
do eat crisps, buy low-salt ones.
Sugar
Foods like soft drinks,
cordials, biscuits, cakes and lollies have high sugar content. Although
sugar has not been directly linked to developing heart disease or
diabetes, there is evidence that a high sugar intake may contribute to
the development of overweight and obesity. In Malaysia, soft drinks
have become among the most popular beverages.
Their consumption has
increased by 30 per cent in 10 years. Ten years ago soft drinks were
available in 375ml cans. Now they are commonly sold in 600ml bottles,
which provide at least 12–15 teaspoons of sugar. Studies suggest an
association between increasing consumption of sugar-sweetened drinks
and the development of childhood obesity.
That's why eating foods and
drinks with high sugar content should be limited. Problems caused by
too much sugar: High sugar intakes have been associated with:
· Tooth
decay
· Decreased levels of good cholesterol
· Increased levels of
blood fat associated with diabetes and heart disease
· Childhood
obesity.
· Suppressed immune system.
· Upseting the body's mineral
balance.
· Kidney damage.
· The risk of coronary heart disease.
One of
sugar's major drawbacks is that it raises the insulin level, which
inhibits the release of growth hormones, which in turn depresses the
immune system. This is not something you want to take place if you want
to avoid disease. An influx of sugar into the bloodstream upsets the
body's blood-sugar balance, triggering the release of insulin, which
the body uses to keep blood-sugar at a constant and safe level. Insulin
also promotes the storage of fat, so that when you eat sweets high in
sugar, you're making way for rapid weight gain and elevated
triglyceride levels, both of which have been linked to cardiovascular
disease. Complex carbohydrates tend to be absorbed more slowly,
lessening the impact on blood-sugar levels.
Moderation is the key
'Extra foods' may have higher levels of fat, salt and sugar, but
they still contain nutrients and can be considered as a small part of a
healthy diet. A general rule of thumb is to eat fresh, healthy foods
about 90 per cent of the time, and indulge in the extra foods no more
than 10 per cent of the time. [b]Things to remember [/b] Fast foods,
takeaway, lollies and chips are typically high in fat, salt or sugar.
They should be considered as extras to your usual diet. Spend your
money wisely. Choose the healthy option when eating out or having snack
foods. 'Extra' foods can be enjoyed occasionally as part of a healthy
diet.
cordials, biscuits, cakes and lollies have high sugar content. Although
sugar has not been directly linked to developing heart disease or
diabetes, there is evidence that a high sugar intake may contribute to
the development of overweight and obesity. In Malaysia, soft drinks
have become among the most popular beverages.
Their consumption has
increased by 30 per cent in 10 years. Ten years ago soft drinks were
available in 375ml cans. Now they are commonly sold in 600ml bottles,
which provide at least 12–15 teaspoons of sugar. Studies suggest an
association between increasing consumption of sugar-sweetened drinks
and the development of childhood obesity.
That's why eating foods and
drinks with high sugar content should be limited. Problems caused by
too much sugar: High sugar intakes have been associated with:
· Tooth
decay
· Decreased levels of good cholesterol
· Increased levels of
blood fat associated with diabetes and heart disease
· Childhood
obesity.
· Suppressed immune system.
· Upseting the body's mineral
balance.
· Kidney damage.
· The risk of coronary heart disease.
One of
sugar's major drawbacks is that it raises the insulin level, which
inhibits the release of growth hormones, which in turn depresses the
immune system. This is not something you want to take place if you want
to avoid disease. An influx of sugar into the bloodstream upsets the
body's blood-sugar balance, triggering the release of insulin, which
the body uses to keep blood-sugar at a constant and safe level. Insulin
also promotes the storage of fat, so that when you eat sweets high in
sugar, you're making way for rapid weight gain and elevated
triglyceride levels, both of which have been linked to cardiovascular
disease. Complex carbohydrates tend to be absorbed more slowly,
lessening the impact on blood-sugar levels.
Moderation is the key
'Extra foods' may have higher levels of fat, salt and sugar, but
they still contain nutrients and can be considered as a small part of a
healthy diet. A general rule of thumb is to eat fresh, healthy foods
about 90 per cent of the time, and indulge in the extra foods no more
than 10 per cent of the time. [b]Things to remember [/b] Fast foods,
takeaway, lollies and chips are typically high in fat, salt or sugar.
They should be considered as extras to your usual diet. Spend your
money wisely. Choose the healthy option when eating out or having snack
foods. 'Extra' foods can be enjoyed occasionally as part of a healthy
diet.
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