Nutrition: Salt, sodium and potassium

WHO nutrition experts recommend eating less than 5 grams of salt per day. This small dietary change could prevent 1.7 million deaths each year. Nutrition…

BSc 1st semester Food Nutrition and Hygiene MCQ, 2022 important question 2022

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Salt, sodium and potassium

WHO nutrition experts recommend eating less than 5 grams of salt per day. This small dietary change could prevent 1.7 million deaths each year. Limiting salt intake reduces the risk of developing cardiovascular disease, hypertension, and stroke.

Fixing the situation

• Add slightly less salt and high-sodium seasonings (dry seasonings, bouillon cubes, soy sauce,) when cooking
• Use low sodium salt
• Limit your intake of salty snacks, choose snacks with a lower sodium content.
• If it’s hard for you to immediately reduce your salt intake to the recommended level, eat more vegetables and fruits (apricots, dried apricots, bell peppers, baked potatoes). The potassium contained in them largely mitigates the negative effects of sodium.

Sahara

WHO nutrition experts recommend limiting free sugars to less than 10% of total energy intake. Specifically, 5% or less of total energy intake provides additional health benefits.

According to recent studies, the recommended level of sugar intake significantly reduces the risk of developing caries, cardiovascular disease, and obesity. In addition, it has a beneficial effect on the lipid composition of the blood.

Fixing the situation

Don’t buy processed foods and drinks that are high in sugar.

Pay special attention to ready-made sugary drinks, they are the main source of added sugar. Sharply limit or eliminate carbonated or non-carbonated soft drinks, fruit or vegetable juices and drinks, liquid and powdered concentrates, flavored water, energy and sports drinks, ready-to-drink tea, ready-to-drink coffee, and flavored milk drinks).

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