How to reduce Sugar / Salt?

How to reduce Sugar / Salt?

Sugar is empty kilojoules, so keep portions small, while enjoying the occasional treat. If you do have a sweet tooth, try these healthier, less kilojoule-laden options;-

·         Choose fresh fruits for desserts and snacks.

·         Beware of hidden sugar in cordials, soft drinks, cakes, pasteries and sweet biscuits.

·         Limit your intake of chocolate, lollies and other sweets.

·         Check the labels of your favourite foods – if sugar or sucrose is the first ingredient listed, the food is high in sugar.

·         Do you have sugar in your tea or coffee?

       This can add up over a day. Try to cut back or eliminate sugar, or switch to artificial sweeteners.

Do you have a more savoury taste?

 You should not over indulge in salt, because it can put you at risk of high blood pressure, stroke, cardiovascular disease or kidney disease. It can be difficult to know the quantity of added salt you are consuming because there is a lot hidden salt in processed foods such as bread, cheese, crackers, soups, stock cubes, yeast extract spreads and soy sauce, so check the labels. Salt is probably a habit you have acquired over a lifetime; if you cut back gradually, you will lose your taste for it. When preparing your food, consider the following tips.

·         Do not add the salt when cooking.

·         Do not put the saltshaker on the table.

·         Reduce your intake of processed, convenience and snack foods.

·         Avoid very salty foods such as anchovies, salami, olives and potato crisps.

·         Choose low salt or ‘no added salt’ products at the supermarket.

·         Use other condiments to enhance the flavour of foods.