1. No canned food
2. No fast food
3. No junk food
4. No added salt or sauce in cooking
5. No preserved food
6. No confectionery
7. No processed food
If you have any comments or advice, please let me know. Thanks.
Showing posts with label Salt Matters. Show all posts
Showing posts with label Salt Matters. Show all posts
Thursday, July 8, 2010
7 steps to cut down on sodium (by Geraldine Ling)
This article is from Mind Your Body of the Straits Times dated 8 July 2010, Thursday, by Geraldine Ling.
===========================================
1: Know the culprits
To reduce sodium in the diet, first identify high sources of sodium and reduce the intake of such foods, said Madam Koay Saw Lan, head of dietetics & nutrition services at the Singapore General Hospital. Smoked, cured or salted foods are high in sodium. For example, three slices of bacon contain about 700mg of sodium, almost half of the recommended daily intake. A medium salted egg has 350mg of sodium.
2: Fight snack attack
Cut down on snacks that are high in salt. For example, a slice of bak kwa (barbecued pork) has 555mg of sodium. Half a cup of salted peanuts has 380mg of sodium.
3: Cook with less salt
When eating at home, gradually reduce the amount of salt and sauces used in cooking and at the table.
4: Go for natural flavours
Be creative and flavour food with natural seasonings such as lemon juice, ginger, garlic, onion, fruits and vegetables. These add taste and colour to the dish. Fruits and vegetables also help contribute extra fibre and vitamins to the dish, said Madam Koay.
5: Skip the gravy
When eating out, ask for food to be prepared with less salt or sauces whenever possible. Do not drink the soup stocks or gravy as these usually contain high amounts of sodium, said Ms Cassandra Lim, a dietitian at the National University Hospital.
6: Pick fresh foods
When doing your grocery shopping, choose fresh foods over processed foods. Fruits and vegetables are typically low in sodium. For example, a medium-sized apple contains no sodium and a banana contains only 1mg of it.
7: Train your tastebuds
A preference for salty food is acquired, said Madam Koay. It may be a challenge to cut down on salt intake, but tastebuds do adjust. After a while, one might crave salt less, she said.
Geraldine Ling
===========================================
1: Know the culprits
To reduce sodium in the diet, first identify high sources of sodium and reduce the intake of such foods, said Madam Koay Saw Lan, head of dietetics & nutrition services at the Singapore General Hospital. Smoked, cured or salted foods are high in sodium. For example, three slices of bacon contain about 700mg of sodium, almost half of the recommended daily intake. A medium salted egg has 350mg of sodium.
2: Fight snack attack
Cut down on snacks that are high in salt. For example, a slice of bak kwa (barbecued pork) has 555mg of sodium. Half a cup of salted peanuts has 380mg of sodium.
3: Cook with less salt
When eating at home, gradually reduce the amount of salt and sauces used in cooking and at the table.
4: Go for natural flavours
Be creative and flavour food with natural seasonings such as lemon juice, ginger, garlic, onion, fruits and vegetables. These add taste and colour to the dish. Fruits and vegetables also help contribute extra fibre and vitamins to the dish, said Madam Koay.
5: Skip the gravy
When eating out, ask for food to be prepared with less salt or sauces whenever possible. Do not drink the soup stocks or gravy as these usually contain high amounts of sodium, said Ms Cassandra Lim, a dietitian at the National University Hospital.
6: Pick fresh foods
When doing your grocery shopping, choose fresh foods over processed foods. Fruits and vegetables are typically low in sodium. For example, a medium-sized apple contains no sodium and a banana contains only 1mg of it.
7: Train your tastebuds
A preference for salty food is acquired, said Madam Koay. It may be a challenge to cut down on salt intake, but tastebuds do adjust. After a while, one might crave salt less, she said.
Geraldine Ling
Friday, June 4, 2010
Salt and Cancer (by The Cancer Council NSW, Australia)
Info Source: http://www.cancercouncil.com.au/editorial.asp?pageid=366
Salt is sodium chloride. Diets high in salt have been linked to an increased risk of stomach cancer. Too much salt (sodium) can also lead to high blood pressure.
The body does need some salt to work. However in most circumstances we get all our requirements naturally from foods. There is no need to add salt to foods. It is a good idea to switch to a low-salt diet and try flavouring foods with herbs and spices instead.
But I don't add salt to my food!
Most of the salt we eat comes from packaged and take-away foods such as pizza, pies, sauces, condiments, seasonings, dressings, soups, margarines, bread and breakfast cereals. When shopping, read labels and choose products with less sodium. Some foods that are made salty should be used sparingly such as yeast extract spreads, olives, cheese and anchovies.
Look for “no added salt” or “low salt” foods in the supermarket. A “low salt” food has less than 120mg of sodium per 100g. “Reduced salt” products can be purchased too if these are the lowest salt options available.
How much salt is ok?
You should try and eat no more than 6g of salt (2300mg sodium) each day. This is about 1½ teaspoons of salt.
Tips for eating less salt
Reduce the salt you use gradually - this will help you get used to the flavour
To add flavour to meals, use garlic, onion, chilli, lemon juice, vinegar, pepper, herbs, curry paste and spices
Swap salty snacks like pretzels, salted nuts and potato chips for fruit, low fat yoghurt or low-salt crackers
Limit take-away foods
Cut back on the amount of pre-packaged sauces, condiments and dehydrated foods such as seasoning mixes and soups that you use
Reduce your intake of processed meats, such as sausages and salami
Choose fish canned in spring water rather than fish canned in brine
Include more fresh fruit and vegetables
Salsa your way to less salt
A salsa is simply a sauce or topping for meat, chicken, fish, pasta, noodles, salad or bread. Try the following salsa ideas to add a real flavour boost to your meals. Simply chop ingredients finely and mix.
Thai: fresh coriander, sweet chilli sauce, and crushed peanuts.
Italian: fresh basil, fresh tomato, onion, pepper, balsamic vinegar and extra virgin olive oil.
Spanish: crushed garlic, chopped fresh tomato, Spanish onion, continental parsley.
Mexican: avocado, fresh tomato, red capsicum and chilli paste.
Chinese: shallot, crushed garlic, onion, crushed ginger, sesame oil and a dash of salt-reduced soy sauce.
Indian: cucumber, low fat natural yoghurt, mint, mango chutney and curry powder or paste.
Salt is sodium chloride. Diets high in salt have been linked to an increased risk of stomach cancer. Too much salt (sodium) can also lead to high blood pressure.
The body does need some salt to work. However in most circumstances we get all our requirements naturally from foods. There is no need to add salt to foods. It is a good idea to switch to a low-salt diet and try flavouring foods with herbs and spices instead.
But I don't add salt to my food!
Most of the salt we eat comes from packaged and take-away foods such as pizza, pies, sauces, condiments, seasonings, dressings, soups, margarines, bread and breakfast cereals. When shopping, read labels and choose products with less sodium. Some foods that are made salty should be used sparingly such as yeast extract spreads, olives, cheese and anchovies.
Look for “no added salt” or “low salt” foods in the supermarket. A “low salt” food has less than 120mg of sodium per 100g. “Reduced salt” products can be purchased too if these are the lowest salt options available.
How much salt is ok?
You should try and eat no more than 6g of salt (2300mg sodium) each day. This is about 1½ teaspoons of salt.
Tips for eating less salt
Reduce the salt you use gradually - this will help you get used to the flavour
To add flavour to meals, use garlic, onion, chilli, lemon juice, vinegar, pepper, herbs, curry paste and spices
Swap salty snacks like pretzels, salted nuts and potato chips for fruit, low fat yoghurt or low-salt crackers
Limit take-away foods
Cut back on the amount of pre-packaged sauces, condiments and dehydrated foods such as seasoning mixes and soups that you use
Reduce your intake of processed meats, such as sausages and salami
Choose fish canned in spring water rather than fish canned in brine
Include more fresh fruit and vegetables
Salsa your way to less salt
A salsa is simply a sauce or topping for meat, chicken, fish, pasta, noodles, salad or bread. Try the following salsa ideas to add a real flavour boost to your meals. Simply chop ingredients finely and mix.
Thai: fresh coriander, sweet chilli sauce, and crushed peanuts.
Italian: fresh basil, fresh tomato, onion, pepper, balsamic vinegar and extra virgin olive oil.
Spanish: crushed garlic, chopped fresh tomato, Spanish onion, continental parsley.
Mexican: avocado, fresh tomato, red capsicum and chilli paste.
Chinese: shallot, crushed garlic, onion, crushed ginger, sesame oil and a dash of salt-reduced soy sauce.
Indian: cucumber, low fat natural yoghurt, mint, mango chutney and curry powder or paste.
Tuesday, January 19, 2010
What is the maximum intake of salt for a person with high blood pressure
The Committee of the American Heart Association recommends that people with high blood pressure limit their salt intake to no more than six grams a day.
Info Source: http://news.bbc.co.uk/2/hi/health/148719.stm
Info Source: http://news.bbc.co.uk/2/hi/health/148719.stm
Friday, September 4, 2009
Managing high blood pressure by JANICE TAI (Get plenty of potassium and eat less saturated fat and total fat.)
Managing hypertension helps to lower one's cardiovascular risks. JANICE TAI gets tips from doctors.
High blood pressure or hypertension is a silent killer, especially when it results in heart-related complications. The cause is unknown, but there appears to be a link to poor lifestyle habits like an unhealthy or salty diet and lack of exercise.
It has no signs or symptoms and many people are unaware that they suffer from it.
Managing hypertension helps to lower one's cardiovascular risks. The control of hypertension leads to a reduction in complications such as stroke, coronary heart disease, heart failure and death.
For most adults, you should achieve and maintain your blood pressure below 140/90. If you have chronic kidney disease or diabetes, you should achieve and maintain your blood pressure below 130/80.
For those who wish to manage their hypertension, Dr Eric Hong, consultant cardiologist at Tan Tock Seng Hospital, has the following recommendations:
Lose weight
Weight loss should only be attempted by those who are overweight. To notice a reduction in blood pressure, it is necessary to lose approximately 4.5kg. For every 1kg lost, blood pressure decreases by 0.5-2.
Eat well
Try the Dietary Approaches to Stop Hypertension (Dash) diet. Information on Dash can be found at the National Heart, Lung and Blood Institute website (www.nhlbi.nih.gov). Get plenty of potassium and eat less saturated fat and total fat.
Reduce salt intake
Avoid salty food and do not add salt to food at the table. The current limit for otherwise healthy adults is 2,000mg of sodium a day (equivalent to a teaspoon of salt).
A National Nutrition Survey conducted in 1998 found that nine out of 10 Singaporeans exceeded this recommendation. The average Singaporean eats about 3,500mg of sodium a day.
Limit alcohol consumption
Increases in blood pressure are usually seen with more than two alcoholic drinks per day (a drink is equivalent to 355ml of beer with 5 per cent alcoholic volume, 150ml of 12 per cent wine or 30ml of 40 per cent spirits).
Exercise
Optimum reductions in blood pressure are achieved with as little as one hour of low intensity activity (such as walking) performed three or four times a week.
Smoking
Smoking does not cause high blood pressure but markedly increases the risk of heart disease in people with high blood pressure and can reduce the effectiveness of blood pressure lowering medication.
Dr Hong emphasises that it is important these changes be made in consultation with a doctor so that medication can be adjusted to suit each patient.
Source: Mind Your Body of the Straits Times dated 3rd September 2009
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