Reducing Salt And Sugar For Better Health

Reducing Salt And Sugar For Better Health

Practical Solutions For Lightening Up
Your Meals And Living Longer

Salt and Sugar both play very important roles in the body. Sugar provides you with energy. And salt helps balance the fluids in your body. However, many people take in too much salt and sugar, which can be harmful to your health.

About Sugar

Sugar is a source of energy found in many different forms in processed and natural foods. Sugar is found in processed form as bread, pasta, or white sugar, as well as naturally in fruits, vegetables, and dairy products. Added sugars in processed foods and drinks should be limited in a healthy diet. Consuming too much sugar may lead to weight gain; sugar, in the form of glucose, is taken up by cells in the body and stored as fat. If you store too much fat, you can gain weight and increase your risk for many health problems.

Making your own meals and snacks gives you control over how much salt or sugar goes into the food you eat.


About Salt

Although salt does not add any calories to your diet, it can raise your blood pressure by making you retain fluid. Eating too many salty foods and added salt to your meals has been linked to increased heart disease risk.

Salt and sugar can make food taste better, but can also be harmful to your health. So, cut some of the salt and sugar out of your meals and snacks each day so you can look and feel better.

Reduce Salt and Sugar in Your Meal Plan

  • Read food labels and keep a food journal so you can track how much salt and sugar you are eating each day.
  • Reduce the number of times you eat out or buy fast food. Fast foods and restaurant foods tend to be higher in salt and sugar.
  • Choose lower-sodium options when buying frozen meals. Choose healthy desserts like fresh fruits or yogurt.
  • Cut out a portion of sugar or salt from recipes, and instead use other herbs, spices, and fruits for flavoring.
  • Limit intake of starchy foods that break down into glucose in your body, such as pasta, bread, rice and potatoes.


By Amy Campbell, MS, RD, CDE

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