REDUCE SALT!

What is SALT?

Salt is a substance that gives a salty taste to food. It is available in fine or coarse form, and is added to food or is a hidden ingredient in soy sauce, ketchup, preserved soya beans, mayonnaise, cheese, salted fish or in seasoning powder and stock cubes.

Do we need SALT?

Salt is needed to:

i.   control the balance of body fluids.
ii.  maintain proper muscle and nerve control.
iii. help maintain normal blood pressure.

REMEMBER!  Excessive salt intake can increase the blood pressure of certain individuals at risk.

How much SALT is needed?

We need less than 6 grams (1 teaspoon per day), including hidden salt.

Tips for Reducing Salt Intake:

i.   Use natural ingredients such as lime juice and spices.

ii.  Reduce the use of salt, aritifical flavouring, soya sauce and preserved soya beans in cooking.

iii. Reduce the consumption of processed foods such as canned food, sausages, burgers and instant noodles.

iv.  Reduce the use of mayonnaise and cheese in food preparation.

v.   Reduce salty snacks such as crisps and salted nuts.

vi.  Reduce preserved food such as salted fishm salted eggs, shrimp paste, fermented shrimp sauce, fermented anchovy sauce, pickled fruits and pickled vegetables.

vii. Read food labels and avoid buying food that are rich in codium chloride and monosodium glutamate (MSG)

viii.Limit salt intake to 1 teaspoon (6 grams) per day.

Guideline in choosing food with less salt when eating out

> Ask for less salt or MSG in your food.

> Avoid soupy food such as instant noodles and mee bandung.

> Avoid fried food containing salted fish, fried vegetables with salted fish and canned food.

> Choose white rice over beriyani rice, tomato rice or fried rice.

TIPS FOR HEALTHY EATING

> PRACTISE THE 5Ms !!! <

1. Minimise Sugar
2. Minimise SALT
3. Minimise Oil
4. More Fruits
5. More Vegetables