We have come to recognize and enjoy the taste of salt in our food, but the problem with a high intake of salt is that it is linked to high blood pressure and heart diseases. Not everyone is susceptible to raised blood pressure, but doctors recommend that most people could do with halving the amount of salt in their diets. Having said that, if you are spending long hours working or exercising in the heat of the sun, you do need some salt, as sodium is lost from the body in sweat. Signs of deficiency are cramps, weakness, fatigue, nausea, and thirst. Many fast foods and ready-made foods are high in salt and a diet high in salt can result in fluid retention. Up to two kilos of excess weight can be carried as a result of consuming too much salt, and foods high in salt include :
* Chicken stock cubes.
* Soy sauce.
* Minestrone soup — dry packet.
* Tomato soup — dry packet
* Black bean sauce.
* Smoked salmon.
* Salami.
* Pretzels.
* Twiglets.
* Processed cheese slices.
* Danish Blue cheese.
* Edam cheese.
* Tortilla chips.
* Potato chips.
The average person eats about nine grams of salt a day but it is recommended to only have six grams. The term, Sodium, is sometimes used for salt, because salt is the common term that we use for Sodium chloride. Doctors in the Gulf are concerned about the numbers of people with Hypertension as it can lead to strokes and coronary heart disease. It is recommended that people eat more fresh food and take regular exercise to improve their health. Many manufacturers are now reducing the salt levels in food.
How to Cut Down
Start this week. Stop adding extra salt to food at the table; reduce by half the salt you use in cooking; cut down on eating ready made meals; cut down on salty snacks.
Join Me in My Weekly Task
* Eat no more than 2 — 3 portions of dairy food a day.
Why? — Milk, cheese, yoghurt, and Fromage Frais are all good sources of calcium for strong teeth and bones. But low fat dairy food because this will reduce fat in your diet, especially saturated fat.
How? — Choose from these portions — 1 medium glass of milk — 1 matchbox sized piece of cheddar cheese — 1 small pot of yoghurt or cottage cheese.
Recipe of the Week
Spaghettini Bolognese
Serves 6
Ingredients
340 g Spaghettini
340 g mixed lean ground meat, beef, and veal
3/4 onion, chopped
2 cloves garlic
600 g canned crushed tomatoes
340 g tomato sauce
2-1/4 tsp. Italian herb seasoning
11 g parsley, chopped
Cook pasta in a large pan of boiling water 7-9 minutes or until al dente. Drain. Combine meat, onion, and garlic in a heavy non-stick pan over medium high heat. Cook 5 minutes, stirring frequently, until meat browns. Discard excess fat. Add crushed tomatoes, next 2 ingredients, salt, and pepper to taste. Bring to a boil over high heat. Reduce heat to medium and cook 5 minutes, uncovered, until thickened. Stir in parsley. Serve sauce over pasta.
Ask Alva
I need to lose weight — about 14 lbs — I’m not sure how much food I am allowed to eat. I play squash and run. Could you give me a sensible eating plan so that I can see how much I should eat during an average day? Amira
A sensible eating plan is definitely part of the route to losing weight and attaining good health. This is just a brief plan for you, but if you would like to have a full copy of my Healthy Eating Guide, just mail me at [email protected]
Breakfast — Juice, wholemeal toast and honey (no butter or spread) and coffee.
Mid-morning — Banana
Lunch — Salad sandwich on wholemeal bread and low fat yoghurt or Sorbet.
Mid-afternoon — Soft fruit
Dinner — varied, but fat-free potatoes/rice/pasta, lean meat or fish, vegetables and a fruit salad.
