Seven tips for reducing salt and sugar
Published Time:
2016-06-14
Salt and sugar are unavoidable in our daily lives. According to a recent survey by Consumer Reports in the US, Americans unknowingly consume an extra 7 grams of salt daily and obtain 460 calories from hidden sugars. While it may seem insignificant in a single day, the cumulative effect on health over a year cannot be ignored. What can be done? The survey provides seven practical tips.
1. Retrain your taste buds: Start with one salt-reduced meal per week, gradually increasing to one per day. After a few months, your palate will adjust to less salt.
2. Check the nutrition label: Choose "no salt added" foods; even "low sodium" options still contain a significant amount of salt.
3. Rinse your food: Rinsing canned tuna, salmon, and cheese under tap water can reduce sodium content by 30%.
4. Use spices instead of salt: Enhance the flavor of your food with lemon juice, orange zest, vinegar, cumin, pepper, and cilantro instead of salt.
5. Choose nutritious sweets: When you crave sweets, opt for fruits, low-fat chocolate milk, low-sugar cereals, or yogurt with fresh fruit. However, even a low-fat yogurt can contain 28 grams of sugar.
6. Replace candy with healthy snacks: Consider nuts, popcorn, or roasted corn.
7. Make your own desserts: When baking, adding cinnamon can enhance sweetness and flavor while reducing sugar by 1/4. You can also make your own jams using fruit juice and honey, halving the sugar content.
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