Sugar, salt, 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, salt, and fat can increase a person's risk of suffering from non-communicable diseases (PTM), 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 healthy lifestyle as early as possible. One of them by paying attention to the intake of sugar, salt, and fat.
Suggested Consumption of Sugar, Salt, and Fat
The World Health Organization (WHO) provides guidelines for the right consumption of sugar, salt, and fat so that the body is always healthy and avoids chronic diseases. Here is the explanation:
Sugar
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 health, 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
Salt
Salt 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 salt in excess of the recommended limit. This of course can endanger health.
The following is a recommended maximum salt 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
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 healthy diet, you are advised to replace saturated fat and trans fat intake with healthier fats, namely unsaturated fats.
The maximum limit for saturated fat intake for men is 30 grams per day, and for women 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 in excess.
The reference above is not only for sugar, salt, and fat that you put in dishes 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, salt, and fat like this that needs to be closely monitored.
How to find out the levels of sugar, salt 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, salt, and fat.
To find out the total sugar, salt, and fat content in 1 package of packaged food, the amount stated on the nutritional value must be multiplied first by the value of the number of servings per package. After that, then this figure is adjusted to the recommended maximum limit for sugar, salt, and fat consumption that has been described above.
Here is an example of how to measure the sugar, salt, and fat content in 1 pack of snacks with 3 servings per pack:
Sugar
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.
Salt
In packaged foods, what is usually displayed is not salt, but sodium or sodium (part of salt). 1 mg of sodium is equivalent to 2.5 mg of salt. So, if the product says 50 grams of sodium, this is equivalent to 1250 mg of salt or 1.25 grams of salt.
Now, this is just the salt content in 1 serving. If you finish 1 pack of the snack, the total salt you consume is 1.25 grams x 3 = 3.75 grams. This value has exceeded the daily salt recommendation limit.
Fat
Fat consumption that needs more attention is saturated fat. So, pay attention to the saturated fat content 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.
Counting it is complicated, yes. But for the sake of health, you do have to be extra careful. In addition, there are now more and more kinds of indulgent, but unhealthy, 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 sugar, salt, and oil levels when cooking is also usually difficult because they are thought to affect the taste of the dish. In fact, if you want to try, you will soon realize that foodstuffs also contain sugar, salt, and natural oils. So, you don't need to add too much salt, sugar or oil.
If you are still confused about the limits of your daily sugar, salt 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 health.