10. Sugar, Salt and Snacks
Scale Back on Sugar
On average, added sugars (those not naturally found in foods) account for more than 13 percent of Americans’ daily calories—that’s almost 270 calories, or about 17 teaspoons of sugar, for someone consuming 2,000 calories a day. The 2015–2020 Dietary Guidelines for Americans advise limiting added sugars to less than 10 percent of our daily calories. There’s strong research evidence linking a reduced risk of cardiovascular disease with eating patterns that include lower amounts of added sugars. Research also suggests that eating less added sugar could help reduce risk of tooth decay, obesity, type 2 diabetes, and some types of cancer in adults.
While sugars are naturally present in fruit, milk, and other healthy foods, added sugars are of concern because they typically boost the calorie content of your eating plan without increasing the nutrient content. In addition to granulated white sugar, added sugars come in many forms, including corn syrup, honey, molasses, maple syrup, brown sugar, agave syrup, and evaporated cane juice. Nearly half of added sugars that people consume are in the form of sugar-sweetened beverages, especially soft drinks, but also fruit drinks, coffee, tea, and sport and energy drinks (see Chapter 9 for more information). Other major sources of added sugars include sweets and snacks such as candy, ice cream, cookies, granola bars, flavored yogurts, cake, and doughnuts. People also get a significant amount of added sugars from less obvious sources, such as pasta sauces, salad dressings, ketchup, barbecue sauces, breakfast cereals, breads, baked beans, baked goods, and many other packaged foods.
It’s estimated that 75 percent of packaged foods sold in the U.S. contain added sugars. If you see a sweetener listed as one of the first three ingredients in a packaged food, it likely contains a significant amount of added sugar. Soon, mandatory nutrition label changes will make it much easier to determine how much added sugars are in foods, which will also simplify comparing products for added sugar content (see Box 10-1, “Revamped Label Lists Added Sugars”).
Cut Back on Sodium
On average, an American adult consumes approximately 3,500 milligrams (mg) of sodium per day, which is equivalent to about 1½ teaspoons of salt (see Box 10-2, “Salt Versus Sodium”). The 2015–2020 Dietary Guidelines for Americans advise that we consume less than 2,300 mg sodium per day. In turn, the DV for sodium on the revised Nutrition Facts label will be 2,300 mg, rather than the 2,400 mg used in the past. Typically, as sodium in the diet increases, so does blood pressure, along with increased risks of stroke, cardiovascular disease, congestive heart failure, and kidney disease. People ages 51 and older tend to be more affected by the blood pressure-raising effects of sodium than younger adults.
The Dietary Guidelines state that individuals with prehypertension or hypertension (see Box 10-3, “What Blood Pressure Readings Mean”) would reap even more benefits by reducing their sodium intake to 1,500 mg per day. It can be challenging to reduce sodium to recommended limits, but every step you take toward decreasing sodium intake can help in lowering blood pressure.
To trim sodium from your diet, you will need to do more than hide the salt shaker—only about 11 percent of our sodium intake comes from salt added during cooking or at the table. Packaged foods and restaurant foods account for the bulk of the sodium in our diets—almost 80 percent. While reading nutrition labels can help you scale back on sodium in packaged foods (see Box 10-4, “Comparison Shop to Cut Sodium”), it’s more difficult to determine the amount of salt in restaurant meals. When possible, check sodium amounts on chain restaurants’ websites.
Be Smart About Snacks
Americans snack now more than ever: Research shows that between-meal food and drinks tally up to a quarter of our calories—about 580 calories per day. In some cases, people find that snacking leads to overeating, whereas others find it helps them keep their hunger in check and their energy levels steady. If you do snack, plan wisely so that snacks help fill in nutritional gaps. For example, if you haven’t eaten all of your fruit and vegetable servings at meals, then your snack is the ideal time to fit them in. You will notice that the snacks in the 7-day sample menu in chapter 12 consist of fruits, vegetables, reduced-fat cheese, yogurt, hummus, whole-grain foods, nuts, and other nutrient‑dense foods.
Keeping Sugar, Sodium, and Snacks in Check
- Save sugary desserts for special occasions.
You may have developed a habit of finishing your day with cake, ice cream, or other desserts. Satisfy your sweet tooth with fruit instead, and make other types of desserts a special treat.
- Love chocolate in moderation.
Scientists have discovered many health benefits of delicious dark chocolate, including helping keep your brain sharp and supporting cardiovascular health (see Box 10-5, “Chocolate Linked With Lower Heart Attack Risk”). However, chocolate comes with added sugars and a hefty calorie price tag, so enjoy it in moderation and in place of other indulgences, rather than in addition to other high-calorie snacks or treats.
- Limit your sodium intake.
It can take several weeks to get used to a lower sodium intake—but don’t give up. Your taste buds will adapt. Here are some ways to cut back on sodium:
- Prepare more foods at home and from scratch. If you cook whole, unprocessed foods, you’ll automatically slash your sodium intake.
- Shop for packaged foods that are lower in sodium. Foods that have a lower sodium content often note this on the front of the package. Look for foods marked “low sodium,” “no salt added,” or “reduced sodium.” Foods with 140 mg or less sodium per serving can be called “low sodium.”
- Beware convenience foods. Sodium is often high in sauces, mixes (such as boxed meal kits), and “instant” products, such as flavored rice and instant noodles.
- Season with herbs and spices instead of salt (see Chapter 4 for ideas). When purchasing spice blends, read the label to be certain that salt is not one of the ingredients.
- Make snacks count.
Keep a variety of wholesome snack foods available to help you resist highly processed, low-nutrient foods. Try these:
- Crunchy: Carrots, celery, apples, bell peppers, radishes, cauliflower, whole-grain crackers, popcorn, or unsalted seeds and nuts
- Munchy: Cherry or grape tomatoes, reduced-fat cheese, low-fat yogurt, or whole-grain toast with mashed avocado
- Sweet: Baked apples or pears, fresh fruit, or frozen grapes
- Drinkable: Low-sodium vegetable juice or low-fat kefir (fermented milk)
The post 10. Sugar, Salt and Snacks appeared first on University Health News.
Read Original Article: 10. Sugar, Salt and Snacks »
Powered by WPeMatico
