Salt and sugar, things people can't avoid in life. According to the latest survey by U.S. "Consumer Reports," unintentionally, Americans consume an extra 7 grams of salt and 460 calories from hidden sugar daily. While it might not seem like much in a single day, the health impact over a year cannot be overlooked. What should be done? The survey offers the following seven most practical tips.
1. Train your palate: Start with one low-salt meal per week, increasing to one daily. In a few months, your taste for salt will naturally decrease.
2. Read ingredient lists: Choose "sodium-free" foods, as "low-sodium" options can still contain a significant amount of salt.
3. Rinse foods: Rinsing canned tuna, salmon, and cheese with tap water can reduce sodium by up to 30%.
4. Substitute salt with spices: Use lemon juice, orange peel, vinegar, cumin, pepper, and cilantro to enhance the flavor of your food instead of salt.
5. Choose nutritious sweets: When craving something sweet, opt for fruits, low-fat chocolate milk, low-sugar cereals, or yogurt with fresh fruit. However, even a low-fat yogurt can contain 28 grams of sugar.
6. Replace candy with healthy snacks: Such as nuts, popcorn, and roasted corn.
7. Make your own desserts: Adding cinnamon when making desserts can provide a special sweetness and aroma while reducing the sugar needed by a quarter. You can also make your own jam with fruit juice and honey, which can cut the sugar content in half.