Good NutritionPage 4 of 5
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Should I Cut
Back on Salt?
Salt (sodium chloride)
is the most common way people get sodium. Sodium is naturally present
in most foods, and salt is added to many canned and prepared foods.
The body uses sodium to keep the blood, muscles, and nerves healthy,
but too much is not good. Most people eat a lot more sodium than they
need.
Each day you should
eat no more than 2400 mg of sodium. This is about one teaspoon
of table salt. It includes all the sodium you get in your food and
drink, not just what you add when cooking or eating. If your doctor
tells you to use less salt, try to cut back on salty foods like processed
meats and mustard. Use spices, herbs, and lemon juice to add flavor
to your food.
What About
Fat?
Fat in your diet
provides energy and certain vitamins. Too much fat, especially saturated
fat, can be bad for your heart and blood vessels and can lead to heart
disease. Saturated fats often come from animal sources. They tend
to be solid at room temperature, rather than liquid. Also, fat is
high in calories. It should make up no more than 30 percent of your
total calories—53 grams of fat if you are trying to eat 1600 calories
a day. Some examples of fat content are:
- a 3-ounce broiled, extra-lean
hamburger patty has about 14 grams,
- a hard-boiled egg has
5 grams, and
- a teaspoon of butter or
margarine has 4 grams.
To lower the fat
in your diet:
- Choose lean cuts of meat,
fish, or poultry (with the skin removed).
- Trim off any extra fat
before cooking.
- Use low-fat dairy products
and salad dressings.
- Use non-stick pots and
pans, and cook without added fat.
- If you do use fat, use
either an unsaturated vegetable oil or a nonfat cooking spray.
- Broil, roast, bake, stir-fry,
steam, microwave, or boil foods. Avoid frying them.
- Season your foods with
lemon juice, herbs, or spices, instead of butter.
How Can I Make
Shopping Easier?
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