Try to limit added sugars. Some helpful tips:
- Limit sugary drinks. If you drink several per day, it’s easier to cut back than quit cold turkey. Stay positive and keep trying!
- Try unsweetened cereals and avoid frosted or sweetened versions.
- Buy no sugar added or unsweetened versions of your regular choices.
- Fresh fruits and vegetables have less sugar than their juices and contain the benefit of fiber and antioxidants.
- Purchase canned fruits in water or juice; drain or rinse any type of canned fruit to remove excess sugars.
- If tolerated, switch to sugar substitutes. Read labels or discuss this option with your Doctor to make sure you or your children can consume forms of sugar substitute safely.
The Recommended Daily Allowance suggests consuming less than 2,300 mg of sodium per day. Low sodium foods contain less than 140 mg of sodium.
Tips to reduce sodium intake:
- Learn to cook meals from scratch to avoid purchasing ready to eat boxed dinners or soups to limit sodium intake. Getting the kids involved with cooking will help them gain valuable skills and have fun!
- Try low‐sodium, no salt added or sodium‐free versions of bouillons, stocks, broths, soups, lunch meats and canned vegetables.
- Season foods with herbs and spices instead of salt. Avoid salting foods while cooking.
- Read labels carefully, many soup cans are 2 servings. Remember to count how many servings you eat and multiply.
- Limit lunch meats and avoid smoked products.
This information is not intended to diagnose, treat or cure any illness or disease. Seek the advice of your physician before starting any diet or exercise program.
Reasons to decrease sugar and salt intake:
- High sugar intakes can promote obesity increasing your risk for glucose intolerance leading to type 2 diabetes.
- Added sugars can increase calorie intake leading to weight gain.
- High sodium intakes can increase the chance for hypertension in certain individuals.
- Hypertension can lead to stroke or cardiovascular disease.
- High sodium intakes may lead to fluid retention. Ladies feeling bloated? Skip the salty snacks!