Thursday, May 20, 2010

Reduce Salt

Salt is a substance that gives a salty taste to food. It is available in fine or coarse form, and is added to food or is a hidden ingredient in soy sauce, ketchup, preserved soya beans, mayonnaise, cheese, salted fish or in seasoning powder and stock cubes.

Do we need salt?

Salt is need to:
  1. Control the balance of body fluids
  2. Maintain proper muscle and nerve control
  3. Help maintain normal blood pressure
Execessice salt intake can increase the blood pressure of certain individuals at risk.

How much salt is needed?
We need less than 6 grams (1 teaspoon per day), including hidden salt.

Tips for Reducing Salt Intake
  • Use natural ingredients such as lime juice and spices.
  • Reduce the use of salt, artificial flavouring, soy sauce and preserved soya beans in cooking.
  • Reduce the consumptjin of processed food such as tinned food, sausages, burgers and instant noodles.
  • Reduce the use of mayonnaise and cheese in food preparation.
  • Reduce the salty snacks such as crips and salted nuts.
  • Reduce preserved food such as salted fish, salted eggs, shrimp paste, fermented shrimp sause, fermented anchovy sause, pickled fruit and pickled vegetables.
  • Read food lables and avoid buying food which are rich in sodium chloride and monosodium glutamate (MSG).
  • Limit salt intake to 1 teaspoon per day.

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