We all know that too much sugar and salt can have detrimental effects on our health, but how aware are we when it comes to making informed food choices? Millions of people worldwide try their best to make healthy food choices every day; however, the ability to make this a reality can sometimes be hindered by lack of knowledge and understanding. In this article, we’ll discuss the importance of educating ourselves on the effects of sugar and salt, and how it can help us make informed and balanced decisions when it comes to the food we eat.
1. The Sweet and Salty Debate: Exploring Sugar and Salt in the Diet
For centuries, the debate has raged over sugar and salt in the diet. While one is synonymous with pleasure, the other is feared for its role in hypertension and cardiovascular disease. So which one is right: is sugar the devil we need to ward off or can a little salt sneak into our food for a little flavor?
Sugar
Most things containing sugar are a treat. Whether it’s candy, chocolate, cakes, or even plain old apples, sugar is a staple in our diets for a reason. But excessive use of sugar is detrimental for health, leading to diseases like obesity and diabetes. For this reason, many nutritionists suggest cutting down on the sugar intake or substituting it with natural sugar substitutes. For example, sugar can be replaced with ingredients like agave and honey.
However, it is worth noting that not all sugars are created equal. The naturally occurring sugars in fruits are linked with better health outcomes than refined sugar. Furthermore, even the amount of sugar consumed is important. Eating sweet treats in moderation is typically fine, but going overboard is a definite no-no.
Salt
Salt plays an important role in taste as well as our health. A few pinches of it here and there can enhance the flavor of food and even help reduce hypertension. It also helps preserve food items like fish and meat, keeping them fresh for longer. However, like sugar, excessive consumption of salt is also linked with a variety of health issues.
- High blood pressure
- Impaired kidney function
- Bone health
- Stroke
- Heart Failure
To this end, it’s important to consume the recommended amount of sodium intake per day. And if possible, opt for natural sources of salt like Himalayan pink salt or sea salt.
2. Understanding Labeled Nutrition Facts: Analyzing Ingredient Lists
In addition to the ingredients section, the nutrition label will provide the recommended daily values of fat, sodium, sugar, and other key nutrients. By understanding what they all mean, you can make better-informed decisions for a healthier lifestyle.
What’s in the Ingredient List? The ingredient list will tell you what’s in the product and in what order of quantity. Ingredients are listed in order from most to least. The first ingredient being the most predominant and all following ingredients in descending order.
Watch Out for Sugar & Salt Sugar and salt often have many names and can be hidden sources of a food item’s calories. For example, honey, agave, and corn syrup are all examples of added sugar, and sodium can hide under various aliases such as monosodium glutamate or sodium nitrite – just to name a few. If you’re looking for a low-calorie item with little sugar or salt, be sure to also analyze the ingredient list.
- Avoid words ending in “ose”, “cose”, and “syrup”.
- Beware of phrases containing “sodium”, “bridite”, “nitrite”, or “MSG”.
- Watch out for apple cider vinegar as it may contain added sugars.
Fats, Others, & Small Outputs Generally, fats are broken down into Trans fats, Saturated fats, and Unsaturated fats. Unsaturated fats are usually labeled as “polyunsaturated fats” or “monounsaturated fats”. The “other” category refers to carbohydrates, dietary fiber, and other vitamins and minerals respectively. Smaller outputs that are rarely provided on nutrition labels include iron and calcium, two essential minerals required for healthy dieting.
Organic and Non-GMO By now, organic food labels have become commonplace, along with their Non-GMO counterparts. While organic labels mean the food was produced without pesticides, non-GMO labels mean the food contains no genetically modified ingredients, making them alternatives for those whom avoid added chemicals and genetically modified ingredients.
3. Taking Control of Your Plate: Making Smart Food Choices
- When it comes to taking control of your plate, a key concept to consider is portion control. Establishing appropriate portions can help you meet your nutritional needs and goals. To begin, try using smaller plates or bowls to control your portions. Opting for smaller portions can help you create a balanced plate with fewer calories.
- When crafting your meal, choose foods high in nutrient-dense ingredients such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Incorporating these foods can help you meet your nutritional needs while improving your overall health.
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Building Your Plate
- Start by filling half your plate with fruits and/or vegetables.
- Next, include a whole grain such as quinoa, brown rice, or wheat bread.
- Finally, fill the other quarter of your plate with lean protein such as fish, eggs, beans, poultry, and tofu.
- Include healthy fats such as olive oil or avocados to add flavor and heart-healthy unsaturated fats. Lastly, top off your plate with a small serving of dairy such as yogurt, cheese, or milk.
- The key to taking control of your plate is to make mindful food choices. Eating a variety of healthy foods with the right portion sizes can help you create a healthier, balanced plate and keep you feeling energized. Healthy eating is not just about what you eat, but also how you eat. Make sure to savor your meals and enjoy the food you are eating.
4. Taking Action: Tips for Making Healthier Choices
1. Get organized: By having an action plan, it’ll be easier to make healthier choices more naturally. Determine what you need to do and break it down into manageable sections. You can also use online tools to stay on track, create grocery lists and track progress. For example, you might want to begin with replacing sweets and unhealthy snacks with grab-and-go items like fresh fruits and vegetables. You’ll be less tempted to give into cravings when you already have healthy snacks prepped.
2. Start slow: Drastic changes can seem overwhelming and disheartening. It’s better to choose one healthy habit at a time and make small, achievable goals. Once you’ve achieved your first goal, then you can move on to the next one. This will help increase your willpower and help you become more motivated to take on the next challenge.
3. If it’s not in the house, you won’t eat it: This is a simple trick that can go a long way in helping you make healthier choices. Take inventory of the unhealthy items in your kitchen. Next, make an effort to eliminate these items and replace them with healthier options. Foods like cookies, chips, and ice cream are all unhealthy and can cause you to over indulge. It might also be beneficial to move these temptations out of sight. That way you’ll be less interested in them due to the lack of accessibility.
4. Fuel with the rainbow in mind: Eating a range of colorful fruits and vegetables gives your diet balance and variety. Foods that are red, orange, and yellow are good sources of various vitamins and minerals. Choose items like bell peppers, carrots, and spinach that are bright in color. Greens are great for vitamins such as magnesium and dietary fiber. Plus, they’re great for detoxifying the body and boosting energy naturally.
5. Drink up: Aim to drink more water instead of sugary sodas and other sugary drinks. Drinking plenty of water helps ensure you don’t become dehydrated. Additionally, it cleanses your body of unwanted toxins. It also helps you feel fuller during a meal, which can help reduce your calorie intake. Consequently, this leads to weight loss.
6. Reward yourself: Making healthier choices can be tough. But you should try to reward yourself along the way. This will help motivate you to continue on your journey and stay determined. The rewards don’t need to be overly elaborate – think of something simple that you enjoy, such as taking a day off work or going out for a special treat. Branch out and reward yourself for other things too, such as exercising or cooking healthy meals.
There is no doubt that reducing sugar and sodium intake is essential for a healthy lifestyle. Taking the time to learn about these two substances, understanding their effects on our bodies, and creating a balanced approach to consuming them can help us make informed food choices to further our health and wellbeing.
