Sugar, salt and getting fat

Sugar should ideally contribute less than 10% of daily caloric intake, or ideally less than 5% for additional health benefits. This is about 50g, or 12 teaspoons, for a person consuming the recommended 2000 calories a day. Sugar is routinely added to numerous foods and drinks by manufacturers, cooks and consumers, but it also occurs naturally in honey, syrups and fruit juices and so monitoring intake can prove difficult.

Salt intake should also be limited to 5g (one teaspoon) per day, although iodised salt can be beneficial, as it provides the essential mineral iodine. Reduction in overall salt intake helps prevent high blood pressure and reduces the risk of heart disease. In fact it has been shown that reducing sodium intake to <2 g/day can lower systolic blood pressure by 3.47 mmHg, and diastolic blood pressure by 1.81 mmHg.

Consuming more calories than are required by the body will ultimately result in weight gain. When monitoring dietary calorie intake, drinks are often forgotten, yet sugary drinks, beer and alcohol all have a high calorific value.[26] Fats and sugars are good sources of energy, but excessive consumption can also result in obesity and the increased risk of type 2 diabetes, some cancers, heart disease and stroke.

Dairy products can also have a high caloric value and should be consumed as part of a balanced diet, choosing low fat options when possible. However it is important to remember that children under two years should not be given skimmed milk, as it lacks essential fatty acids and fat soluble vitamins, which are important for development.

Many eating habits are learned in childhood, so it is important that parents and educators explain the importance of a balanced diet and healthy eating choices early in life. By eating a healthy diet ourselves, and by instilling good eating habits in children we may be able to tackle some of the problems facing the modern world today, such as the increased prevalences of obesity and cancer.