Just as there are many people who crave sweet foods, there are also many who crave salty foods, such as chips, crisps, salted peanuts and even fast food.
After consuming salty foods, we often feel thirsty and bloated. Sweet cravings may be physiological, but salt cravings are usually learned. The more salt you eat, the more you want.
The daily consumption of salt should not be more than 6 grams for adults, 5 grams for 7 — 14 year-olds, and for children aged 1 — 6 years, it should be 2 grams.
A teaspoon of salt weighs 5 grams. Most of the salt we eat comes from processed foods such as bread, ready-made meals, soups and breakfast cereals. The body needs small amounts of sodium, which is found in salt, but excessive amounts over many years can lead to several health problems.
High Blood Pressure
Too much salt can contribute to high blood pressure by causing the body to hold on to water. This increases the volume of blood so that the heart has to work harder to push the blood around the body.
Fluid Retention
For the average person, cutting salt intake by half would result in about 3 pounds of fluid loss.
Where Is the Hidden Salt?
Baked Beans: A typical serving contains up to 2 grams of salt.
Bread: One slice can contain an average of 0.5 grams. Those people at high risk of heart disease should eat bread made with lo-salt.
Crisps/Chips: Can contain up to 1 gram of salt on a single packet.
Smoked Salmon: An average starter portion has 2.6 grams of salt, which is high. It is worth noting that poached salmon is free from salt.
If you are used to a diet high in salt, and decide to cut it back, do so gradually. If you reduce too quickly, you may trigger cravings.
Get Fit and Healthy
Eat a nice bowl of salad every day.
Why? Salad is an easy way to eat plenty of healthy fresh vegetables. Vegetables have fibre and many disease-fighting vitamins and minerals.
How? Shop for vegetables that you like, and not what you think you should have. Make salads look attractive with plenty of colours. Use only a teaspoon of olive oil for dressing and flavour with fresh herbs.
Recipe of the Week
Hamour Fillets With Orange-Mustard Glaze
Serves 6
Ingredients
120 ml orange juice
65 ml coarse grain mustard
2 tsp. brown sugar
680 g fillets
Non-stick cooking spray
Method
Bring first 3 ingredients to a boil in a heavy non-reactive saucepan over medium heat. Boil 1 minute, stirring occasionally. Coat a broiler pan with non-stick cooking spray. Place fillets, skin side down, on the pan and brush with mustard mixture. Broil 10 cm from heat source 4-6 minutes, or until fish flakes easily.
Exercise Tip
Some Is Better Than None
You work hard. You have to take care of your family. You don’t have time to exercise. Right? Wrong! Even five minutes of exercise is better than none. Take advantage of short breaks during the day to sneak in a few minutes of exercise. Even if it means a few jumping jacks in the bathroom! Send to [email protected] for a free copy of my 20-minute Mini-morning Workout.
Ask Alva
I am 47 years old woman and I weigh 86 kilos. My height is 5’ 3”. I have an apple-like stomach, which I wish to reduce. I go for walking five times a week for half-an-hour. Can you suggest a diet to reduce my weight? Mrs. A.T.
Well done for walking! You have a BMI of 33 so you really do need to lose weight for your health. Make sure that when you walk, you do so at a brisk pace; a leisurely stroll is no good to anyone. A good way to make sure you keep to a good pace is to count your steps. Many people in the Gulf eat too much oil and fat. So cut out fried food and watch how much oil goes into cooking. Instead of pouring oil from the bottle directly into food, measure it into a spoon first — that way you’ll realise how much oil you are using. Keep reading my column as you will find that it contains many good tips, and keep trying! Alva
For all your weight concerns and questions e-mail Alva Carpenter at:
Selected letters will be replied to in this column.