In a previous article, we have read the recommended limit on the consumption of sugar, salt, and fat. We also know that excessive consumption of sugar, salt, and fat can increase the risk of hypertension, stroke, diabetes, and heart attack. However, changing habits in consuming salt, sugar, and fat is not as easy as turning the palm of the hand. Moreover, all the time our life has gone through, our tongues are accustomed to consuming foods with a strong taste of sugar, salt, and fat. Here are some tips you can do to reduce the consumption of salt, sugar, and fat :
Sugar
Foods and drinks containing sugar are very easy to find every day. Starting from sweet foods such as cakes, and bread; to sweet drinks like tea and coffee. In addition, sometimes new food and drink trends emerge that contain lots of sugar, such as martabak terang bulan with various fillings in large portions to drink trends such as boba. Unconsciously, our daily sugar consumption is getting bigger. Here are some ways to reduce sugar intake :
- Reduce sugar consumption slowly, both when adding sugar to drinks and daily cooking. If you want to increase the sweetness of the drink, sugar can be replaced with honey.
- Limit soda drinks. One can of soda contains 40 grams of sugar, which is 80% of the daily sugar consumption limit.
- Replace sweet desserts with fruit or vegetables. In addition to lower sugar content, fruits and vegetables contain fiber, vitamins, and minerals that are more beneficial for our bodies.
- Read and pay attention to the information about sugar content on the food packaging. Compare this with the previously known upper limit for sugar consumption of 50 grams per day.
- Avoid alcoholic beverages. We should know that alcoholic beverages also contain sugar. Usually, the added sugars are fructose and sucrose.
Salt
Besides being added as a flavoring in food, salt is also widely used as a preservative in packaged foods. High levels of salt are easily found in chips, instant noodles, and various canned preserved foods. Therefore, it is recommended to consume salt in minimal amounts by :
- Always try to consume low sodium foods and use iodized salt for cooking
- Read and pay attention to nutritional information labels when buying canned foods, such as vegetables, nuts, or fish. Choose packaged foods with the lowest amount of sodium. If low-sodium packaged food is not available, the packaged food needs to be washed first so that some of the salt can be wasted.
- Use unsalted butter or margarine
- Use only some of the spices if you eat instant noodles. Instant noodle seasoning contains lots of salt. One package of instant noodles can contain about 2,700 mg of sodium, even though the recommended sodium intake per day is no more than 2,000 - 2,400 mg (equivalent to 5-6 grams of salt).
- Try to use natural spices to enhance the taste of foods, such as ginger or garlic.
Fats
In Indonesia, we are used to consuming various types of foods that contain high oil/fat, ranging from fried foods to various vegetables high in coconut milk. Actually, it is very natural that we prefer fried foods, because oil/fat can improve the taste of food. But of course, for a better quality of life and to become healthier, we need to reduce the consumption of oil/fat. Here are some tips for you :
- Avoid cooking foods by frying. We can use other methods, such as grilling, boiling, and steaming, or using traditional methods such as making Pepes.
- Reducing the use of palm oil, margarine, and butter in frying. Currently, one option that can be done is using an air fryer or frying with a non-stick pan that can be used without oil. Or, you can also use healthier types of oils like olive oil and corn oil. Read and pay attention to the information on the content of oil/fat, especially oil/saturated fat in product labels. Choose products with the least oil/fat content, and compare it to the upper limit of fat consumption.
- Avoid high-fat protein consumption, such as egg yolks, chicken skin, innards, and so on.
- Reduce coconut milk foods because it contain high saturated fat.
Come and try to apply these tips to limit the consumption of salt, sugar, and fat every day! Fitie is ready to assist you in maintaining the health of yourself and those around you by providing various information and tips about diet and health. Also read our other articles for more complete information, yes.
Sources :
Kementerian Kesehatan RI. (2014). Pedoman Gizi Seimbang. Jakarta: Kementerian Kesehatan RI.