Limit calories from added sugars and saturated fats and reduce _____ (sodium, vegetable, water)
intake.
Reduce sodium intake.
Reduce sodium intake.
To limit calories from added sugars and saturated fats and reduce intake of sodium, vegetables, and water, you need to follow these steps:
1. Limiting calories from added sugars: This means reducing your consumption of foods and beverages that have added sugars. To do this, check food labels for ingredients like sugar, corn syrup, fructose, or maltose. Avoid or minimize foods such as sugary drinks, candies, desserts, and processed snacks that are high in added sugars. Instead, opt for whole fruits to satisfy your sweet tooth.
2. Limiting calories from saturated fats: Saturated fats are mainly found in animal products like red meat, full-fat dairy products, and tropical oils. To reduce your intake of saturated fats, choose lean cuts of meat, skinless poultry, low-fat dairy products, and healthier fats such as olive oil or avocados.
3. Reducing sodium intake: High sodium intake can lead to health issues, such as high blood pressure. To reduce sodium, limit processed and packaged foods that are often high in sodium. Instead, cook fresh meals at home using fresh ingredients and reduce the amount of salt you add while cooking or at the table. Read food labels and choose low-sodium or sodium-free alternatives.
4. Increasing vegetable intake: To ensure a balanced diet and improve overall health, aim to increase your vegetable intake. Vegetables are packed with essential nutrients and fiber. Include a variety of vegetables in your meals, both raw and cooked. Aim for at least five servings of vegetables per day.
5. Maintaining proper water intake: Although it seems contradictory to reduce water intake, the recommendation is to drink an adequate amount of water daily. While it's important to stay hydrated, excessive consumption may lead to water retention, which can affect overall health. Aim to drink about 8 cups (64 ounces) of water per day or adjust according to your specific needs and activity level.
By following these steps, you can limit calories from added sugars and saturated fats and reduce intake of sodium, while ensuring that you have a balanced diet with increased vegetable consumption and appropriate water intake.