Less salt, less oil, sugar control, set yourself a practical health goal...

September 1st this year is the 16th National Healthy Lifestyle Day, and September is the National Healthy Lifestyle Promotion Month

So, how can the goals of less salt, less oil, and sugar control be achieved subtly in daily life?

How to do it with less salt?

People's light taste can be gradually developed.

1.

Adding sugar when cooking dishes will mask the salty taste, and tasting cannot judge whether the salt is excessive

2.

It is recommended to use less soy sauce, sauce, monosodium glutamate, chicken essence and other condiments with high salt content when cooking, and use the rich flavor of natural food to enhance the flavor and flavor.

3.

Choosing condiments with relatively low sodium content such as low-sodium salt can not only meet the requirements for salty taste, but also reduce sodium intake

4.

Many people do not have this awareness when cooking, and even put the step of adding salt a few steps before cooking

5.

Sodium is a mandatory item in the nutrition label of prepackaged food, and you should pay attention to the sodium content of the food when purchasing

6.

Some foods, such as biscuits, bread, preserved fruit, ice cream, etc.

7.

Rinse pickles, canned fish, etc.
with cool boiled water to reduce the salt content
.
Most of the food has salt added in the process of processing, try to choose fresh ingredients and less processed food
.

How to achieve less oil?

1.
Household oils are recommended to consciously change the oil from time to time

The higher the grade of edible oil, the better.
The fatty acid composition of different edible oils varies greatly.
It is recommended not to consume only one type of oil for a long time
.
When purchasing edible oil at home, we often change the variety to provide us with a guarantee of fat and nutritional balance
.
Fish oil, linseed oil, and perilla oil are suitable for salad dressing; butter, butter, lard, coconut oil, palm oil and cocoa butter are suitable for frying and frying; olive oil, tea oil, and rapeseed oil are suitable for stewing, boiling and frying
.

2.
In addition to cooking oil, pay attention to calculating the oil content of other foods

Families use scaled oil control pots to use a certain amount of oil for cooking
.
Differences between adults, children, and the elderly should be considered when cooking at home; in addition to the oil used for dishes, it should also include oil for pastry, salad dressing, fried puff pastry, etc.
and the oil content of dining out
.

Therefore, when cooking, use steaming, boiling, stewing, stewing, water-smoothing, leavening, cold mixing, etc.
, and use as little frying as possible
.

3.
Distinguish "oil-absorbing ingredients" and "non-oil-absorbing ingredients"

First, eat less fried foods, such as fried lotus roots, fried eggplant boxes, etc.
, which are not only high in fat and energy, but also produce many harmful substances
.

Second, non-oil-absorbing ingredients are preferred.
Typical non-oil-absorbing foods include fungus, celery, etc.
; and oil-absorbing ingredients such as eggplant should be eaten less
.

Third, it should be noted that most of the oil exists in the soup of the dishes, do not drink the soup, do not eat the soup bibimbap
.

Fourth, eat less animal fats, processed snacks and fried crispy foods such as biscuits, French fries, processed meat products,
etc.
The daily intake of saturated fatty acids should be controlled below 10% of the total fat intake
.

Fifth, be wary of high-temperature cooking oil, which will produce trans fatty acids
.

High-temperature cooking oil, vegetable cream, creamer, shortening, etc.
may all contain trans fatty acids
.
Trans fatty acid intake should not exceed 2 grams per day
.

How to control sugar?

1.
Choose foods with added sugars last on the food label

All groups should reduce the intake of added sugars, excluding sugars in natural fruits and natural carbohydrates in staple foods
.

Eat less processed foods with added sugar, such as biscuits, ice cream, pastries, preserves, jams,
etc.
Learn to read the Nutrition Facts and ingredient lists on food labels and choose beverages that are low in carbohydrates and foods with no or low added sugars
.

2.
Drink sugar-sweetened beverages as little as possible, referring to beverages with a sugar content of more than 5%

For sugar-sweetened beverages, try to drink as little or no drink as possible, let alone replace drinking water with beverages
.

3.
Three meals a day with less sugar

First, try using natural foods like garlic, star anise, and peppercorns instead of sugar to enhance the flavors of home-cooked dishes
.

Second, there is no need to add sugar when making complementary foods for infants and young children
.

Third, when eating out, try to choose as few dishes with high sugar content as possible, such as sweet and sour pork ribs, fish-flavored shredded pork, braised pork, sweet potatoes, sweet soup,
etc.

Text/Gong Weiyan (Associate Researcher, Institute of Nutrition and Health, Chinese Center for Disease Control and Prevention)