Avoid too much Salty food - Food tips (India Network)

Salt or sodium chloride is essential for our health, yet many of us are unknowingly consuming far more than we should. Many people avoid adding salt to food or to cooking to keep their salt intake down, however, the majority of salt (around 75%) that we consume is already present in processed food such as bread, breakfast cereals, pastries and ready meals. A high salt intake is associated with high blood pressure and heart problems. It's also linked to stomach cancer and osteoporosis.

How much salt should be in our food?
The Food Standards Agency states that adults should not consume more than 6g of salt a day. The amount recommended for children is a lot less and varies according to age (click here (opens in a new window) for more information). Salt can be listed as salt or as sodium on a product's nutritional information. A high salt content is more than 1.5g salt per 100g (or 0.6g sodium). A low salt content is 0.3g salt or less per 100g (or 0.1g sodium). Sodium is an essential nutrient required by the body for maintaining levels of fluids and for providing channels of nerve signaling. Deficiency of sodium is rare, however, can occur in people after excessive vomiting or diarrhea, in athletes who intake excessive amounts of water, or in people who regularly fast on juice and water. Over-consumption of sodium is far more common and can lead to high blood pressure which in turn leads to an increased risk of heart attack and stroke. The current percent daily value for sodium is 2400mg; however, the American Heart Association recommends that people with high blood pressure eat less that 1500mg per day, or less than 3/4 of a table spoon of salt. Since sodium is required by all life to exist, it is naturally found in all foods and rarely does salt ever need to be added. Steps you can take to ensure low sodium eating include: avoiding canned foods, avoiding pickled food, choosing low sodium cheeses, and substituting herbs and other spices in place of salt.

High salt foods - bread

Manufacturers are working towards reducing salt in their bread, yet most commercial bread is still fairly high in salt. If, like many people, you have toast for breakfast and a sandwich for lunch, you could be consuming half your daily quota of salt by lunchtime based on the salt levels in some breads. For a child, this can be more than their daily recommended salt intake.

Baked beans

Baked beans are a staple of the Great British fry-up yet full of salt, which means you'll be well on your way to your daily salt ration if you have beans on toast with bacon. Many manufacturers make low salt baked beans which are a good alternative, or you could even try making your own with haricot beans and fresh tomatoes.

Soy Sauce, Other Sauces, and Salad Dressings

Soy sauce is commonly added to East Asian cooking, and now comes in low sodium varieties which are recommended, check nutrition facts of specific products for sodium content. One teaspoon of Tamari (Soy only) soy sauce contains 335mg (14% DV) and one teaspoon of Shoyu (Wheat and Soy) Soy Sauce contains 282mg of sodium (12% DV). In addition to soy sauces, be sure to check labels of most sauces and salad dressings in general, as these foods can be surprising high in sodium.

Salami, Bacon, and Cured Meats
Salt has long been used as a preservative for various meats, and so it is not surprising to find a high amount of sodium in them. One slice of bacon (8 grams) contains 194mg of sodium (8% DV), while one slice of salami (10g) contains 226mg (9% DV), and 1 large piece of beef jerky (20g) contains 443mg of sodium or 18% DV.

Curb the salt intake in your daily diet and live a healthy life. You can check out India Food Network website for more food tips and amazing recipes.

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Avoid too Much Fatty Foods & Stay Healthy (India Network)

Fat has rather wrongly been given a bad name; hence the huge range of low fat products available. But not all fats are unhealthy. Some fats are very good for us - the essential fats (omega 3 and 6) are vital for good hormone, heart, brain and skin health. These fats can be found in oily fish such as salmon and mackerel, and nuts, seeds and their oils. Even the 'bad' saturated fats found in dairy foods and meat are necessary in moderation to keep us healthy. Saturated fats only become harmful if eaten in excess when they can cause serious health problems including obesity, strokes and cardiovascular disease.

By far the big baddy when it comes to fats are hydrogenated fats or Tran's fats, which are found in many processed foods such as biscuits, cakes and margarines. These fats are artificial and have been linked to heart problems, obesity and diabetes. Fortunately, awareness of the negative effect these fats have on our health is growing and some countries and manufacturers have banned them, although they are yet to be banned in the UK. "Needn't" foods are high in fat or added sugars, prepared using a high-fat cooking method such as frying, or have a large amount of energy compared to their essential nutrient content.

Avoiding fat entirely in your diet isn't necessarily a good idea. However, reducing consumption of "bad" fats through better choices can make substantial improvements in your health. Some of the following tips can help. Exercise may not be enough when you need to burn belly fat. Belly fat is the toughest fat to lose on your body. A variety of things influence belly fat, including stress. Stress is one of the biggest factors, but some foods you eat increase this type of fat as well. Before you continue to indulge in the bad stuff, here are 6 foods to avoid when trying to burn belly fat.

One of your favorite snacks may be giving you belly fat. Most potato chip brands are cooked in hydrogenated oils. This type of oil is called a Trans fat. Trans fat is known to increase cholesterol, contribute to heart disease and increase weight. Chips that don't contain hydrogenated oil may have high amounts of fat from other oils they're fried in. There are baked and low fat potato chips on the market that make better choices. However, be aware of the calorie count. High calories still contribute to belly fat. With a coffee shop on nearly every street corner, it is easy to get our daily caffeine fix but your latte habit won't be doing your fat intake any favors. A large latte can contain nearly one third of a woman's daily recommended fat intake. Cappuccinos are slightly more saintly as they are made with a smaller amount of milk. Frappes and hot chocolate can also score highly in the fat stakes - a large hot chocolate made with whole milk can have the same fat content as three hot dogs.

It is essential for everyone to follow a healthy diet routine. India Food Network is a website that provides a wide array of healthy recipes, cooking tips and much more. Avoid the junk food and stay healthy.

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Avoid too much Salty food - Food tips (India Network)

Salz oder Natriumchlorid ist wichtig für unsere Gesundheit, aber viele von uns sind unwissentlich verbrauchen weit mehr, als wir sollten. Viele Menschen vermeiden Salz hinzufügen, zu essen oder Kochen um ihren Salzkonsum niedrig zu halten, jedoch die Mehrheit der Salz (ca. 75 %), die wir konsumieren ist bereits in verarbeiteten Lebensmitteln wie Brot, Müsli, Backwaren und Fertiggerichten. Ein hoher Salzkonsum ist verbunden mit Bluthochdruck und Herzprobleme. Es ist auch verknüpft mit Magen Krebs und Osteoporose.

Wie viel Salz in unserer Nahrung sein sollte?
Die Food Standards Agency besagt, dass Erwachsene nicht mehr als 6 g Salz pro Tag zu sich nehmen sollten. Empfohlen für Kinder ist viel weniger und variiert je nach Alter (hier klicken (?ffnet in einem neuen Fenster) für weitere Informationen). Salz als Salz oder Natrium auf ein Produkt N?hrwertangaben aufgelistet. Ein hoher Gehalt an Salz ist mehr als 1,5 g Salz pro 100g (oder 0,6 g Natrium). Einen niedrigen Salzgehalt betr?gt 0,3 g Salz oder weniger pro 100g (oder 0,1 g Natrium). Natrium ist ein lebenswichtiger N?hrstoff ben?tigt der K?rper für die Aufrechterhaltung der Niveaus von Flüssigkeiten und für die Bereitstellung von Kan?len Nerven zu signalisieren. Ein Mangel an Natrium ist selten, jedoch, kann bei Menschen auftreten, nachdem überm??ige Erbrechen oder Durchfall, bei Sportlern, die Einnahme überm??ige Mengen von Wasser oder in Menschen, die regelm??ig schnell auf Saft und Wasser. Uberm??iger Konsum von Natrium ist weitaus h?ufiger und zu hohem Blutdruck, die wiederum zu einem erh?hten Risiko für Herzinfarkt und Schlaganfall führt führen kann. Der aktuelle t?gliche Prozentwert für Natrium betr?gt 2400mg; der American Heart Association empfiehlt jedoch, dass Menschen mit hohem Blutdruck weniger, dass 1500 mg pro Tag oder weniger als 3/4 von einem Essl?ffel Salz essen. Da Natrium bestehen lebenslang erforderlich ist, ist es natürlich in allen Lebensmitteln gefunden und selten Salz je muss hinzugefügt werden. Schritte, die Sie ergreifen k?nnen, um sicherzustellen natriumarm Essen geh?ren: Vermeidung von Lebensmittelkonserven, eingelegte Lebensmittel zu vermeiden, Wahl natriumarm K?se und ersetzen, Kr?uter und andere Gewürze statt Salz.

Hohe Salz-Lebensmittel - Brot

Hersteller zum Abbau von Salz in ihr Brot arbeiten, doch die meisten kommerziellen Brot ist immer noch ziemlich hoch in Salz. Haben, wie viele Menschen Sie Toast zum Frühstück und mittags ein Sandwich, Sie k?nnte konsumieren die H?lfte Ihrer t?glichen Quote Salz von Mittag auf der Grundlage der Salzen-Ebenen in einige Brote. Für ein Kind kann dies mehr als nur ihre t?gliche Empfohlene Salzaufnahme sein.

Gebackene Bohnen

Gebackene Bohnen sind eine Heftklammer von der gro?en britischen Fry-up noch voll Salz, was bedeutet, dass Sie auch auf Ihrem Weg zu Ihrem Salz Tagesration werden, haben Sie auf Toast mit Speck Bohnen. Viele Hersteller stellen niedrige Salz gebackene Bohnen sind eine gute Alternative, oder man k?nnte sogar versuchen, ihre eigenen mit Haricot Bohnen und frischen Tomaten.

Sojasauce, andere Saucen und Salatdressings

Sojasauce wird h?ufig hinzugefügt, um die ostasiatische Küche und kommt jetzt in das niedrige Natrium-Sorten, die empfohlen werden, N?hrwerte von spezifischen Produkten für Natrium-Gehalt zu überprüfen. Ein Teel?ffel Sojasauce Tamari (Soja nur) enth?lt 335mg (14 % DV) und einem Teel?ffel Sojasauce Shoyu (Weizen und Soja) enth?lt 282mg Natrium (12 % DV). Neben Soja-Saucen achten Sie darauf, die Etiketten der meisten Saucen und Salatdressings im Allgemeinen zu überprüfen, wie diese Lebensmittel hoch in Natrium überraschend sein k?nnen.

Salami, Speck und Wurstwaren
Salz ist seit langem als Konservierungsmittel verwendet wurde, für verschiedene Fleischsorten, und so ist es nicht überraschend, eine gro?e Menge an Natrium in ihnen zu finden. Eine Scheibe Speck (8 Gramm) enth?lt 194mg Natrium (8 % DV), w?hrend ein Stück Salami (10g) 226 mg enth?lt (9 % DV), und 1 gro?es Stück D?rrfleisch (20g) enth?lt 443mg Natrium bzw. 18 % DV.

Eind?mmung der Salzkonsum in Ihrer t?glichen Ern?hrung und ein gesundes Leben. You can check out India Food Network Website für mehr Lebensmittel-Tipps und erstaunliche Rezepte.

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