Table of contents:
- Suggested Consumption of Sugar, S alt, and Fat
- How to find out the level of sugar, s alt and fat in food
Sugar, s alt, and fat are components that cannot be separated from the daily diet of most Indonesians. However, the consumption of these three ingredients needs to be limited. What are the rules like? Listen here, come on
Excessive intake of sugar, s alt, and fat can increase a person's risk of suffering from non-communicable diseases (NCDs), such as cardiovascular disease, diabetes, cancer, and kidney disease. Although not contagious, these diseases are known to have a fairly high mortality rate.
Not only for the elderly, PTM has also begun to threaten the productive age group. On that basis, everyone is highly recommended to adopt a he althy lifestyle as early as possible. One of them is by paying attention to the intake of sugar, s alt, and fat.
Suggested Consumption of Sugar, S alt, and Fat
The World He alth Organization (WHO) provides guidelines for the right consumption of sugar, s alt, and fat so that the body is always he althy and avoids chronic diseases. Here is the explanation:
Sugar is one of the main sources of energy for the body. Although it has an important role, sugar should not be consumed in excess. To achieve maximum body he alth, the sugar intake that is allowed is only 5% of the daily calorie requirement. This applies to both adults and children, yes.
To make it easier, here is a reference for sugar consumption based on age that you can use:
- Adults: no more than 30 grams (7 teaspoons) per day
- Children 7–10 years: no more than 24 grams (6 teaspoons) per day
- Children 2–6 years: no more than 19 grams (4 teaspoons) per day
S alt is one of the mandatory spices in cooking to give it a savory and delicious taste. However, unfortunately many people do not realize that they have consumed s alt in excess of the recommended limit. This of course can endanger he alth.
The following is a recommended maximum s alt intake based on age:
- Less than 1 year: 1 gram per day
- 1–3 years: 2 grams per day
- 4–6 years: 3 grams (1/2 teaspoon) per day
- 7–10 years: 5 grams per day
- 11 years and over: 6 grams (1 teaspoon) per day
Fat serves to provide energy in the long term. In addition, fat also helps the absorption of vitamin A, vitamin D, and vitamin E in the body. However, fat is no longer a good thing if too much is stored in the body.
There are 3 types of fat, namely unsaturated fat, saturated fat, and trans fat. Unsaturated fat is a type of fatty acid that is good for the body. Examples are fats from fish and plants. Meanwhile, saturated fat and trans fat tend to settle in the blood vessels and cause disease.
For a he althy diet, you are advised to replace saturated fat and trans fat intake with he althier fats, namely unsaturated fats.
The maximum limit for saturated fat intake for men is 30 grams per day, and for women it is 20 grams per day. As for trans fats, the maximum limit is 5 grams per day. In children, it is recommended not to consume it excessively.
The reference above is not only for sugar, s alt, and fat that you put in cooking or drinks that you make at home, yes. This also includes those contained in packaged foods or drinks that you usually consume. Instead, it's the added sugar, s alt, and fat that need to be closely monitored.
How to find out the level of sugar, s alt and fat in food
Before buying food, make sure you read the description on the product packaging label. The packaging label will inform the nutritional value of the product, including the amount of sugar, s alt and fat.
To find out the total sugar, s alt, and fat content in 1 package of packaged food, the amount stated on the nutritional value must first be multiplied by the value of the number of servings per package. After that, then this figure is adjusted to the recommended maximum limit for sugar, s alt, and fat consumption that has been described above.
The following is an example of how to measure sugar, s alt and fat content in 1 pack of snacks with 3 servings per pack:
If the sugar content listed is 5 grams, the total sugar in the package is 5 grams x 3=15 grams. So, if you run out of 1 pack of snacks in 1 day, you have consumed 50% of your maximum sugar limit.
In packaged foods, what is usually displayed is not s alt, but sodium or sodium (part of s alt). 1 mg of sodium is equivalent to 2.5 mg of s alt. So, if the product says 50 grams of sodium, this is equivalent to 1250 mg of s alt or 1.25 grams of s alt.
Well, this is just the s alt content in 1 serving. If you finish 1 pack of those snacks, the total s alt you consume is 1.25 grams x 3=3.75 grams. This value has exceeded the recommended daily s alt limit.
Fat consumption that needs more attention is saturated fat. So, pay attention to the saturated fat levels listed on food packaging labels.If it says 3 grams, the total saturated fat in the package is 3 grams x 3=9 grams. This amount is approximately 30–45% of the maximum limit for your daily saturated fat consumption.
Calculating it is really complicated, isn't it. But for the sake of he alth, you do have to be extra careful. In addition, there are now more and more kinds of indulgent, but unhe althy, foods available in the market. If you are careless, these foods can increase your risk of developing chronic diseases, such as diabetes and hypertension.
Reducing the levels of sugar, s alt, and oil when cooking is also usually difficult because it is considered to affect the taste of the dish. In fact, if you want to try, after a while you will realize that foodstuffs also contain sugar, s alt, and natural oils. So you don't need to add too much s alt, sugar or oil.
If you are still confused about the limits of your daily sugar, s alt and fat intake, you can consult a doctor. Your doctor will help you figure out a limit that fits your calorie needs and your current state of he alth.