Don’t just focus on potato chips, spicy strips and cola, there’s more salt, oil and sugar here!

When it comes to high-salt, high-oil, and high-sugar foods, people often talk about spicy strips, potato chips, cola, instant noodles, and ham sausages. But do you know that in fact, most of the salt and oil you eat are not here, and a lot of sugar is not here either.

According to the latest survey data, more than half of the salt and oil consumed by Chinese residents every day comes from the kitchen, and the kitchen is also an important source of daily sugar intake. In recent years, when people talk about "three reductions", they mainly focus on pre-packaged food and beverages, but ignore the kitchen and restaurant that are inseparable from the three meals a day.

How can we enjoy delicious food while taking into account the three reductions in health? Recently, relevant institutions have given suggestions on the "three reductions" in the kitchen, which can be used as a reference for everyone.

Tips for reducing salt in the kitchen: Eat less salt and control salt intake

Ø Sodium in salt is an indispensable element for regulating human physiological functions. It plays an important role in maintaining normal physiological and biochemical activities and functions in the body. Too little or no sodium intake will cause fatigue, weakness and lethargy. However, long-term excessive intake will increase the risk of diseases such as high blood pressure and gastric cancer.

Ø Reducing cooking salt by 5-10% usually does not have a significant impact on the taste of dishes, and helps people gradually adapt to and develop a light and low-salt diet;

Ø Using limited salt spoons, low-sodium salt, reduced-salt soy sauce, etc. can also help people control salt intake to a certain extent; however, it is recommended that patients with kidney disease consult a doctor and should not blindly choose low-sodium salt;

Ø Cleverly choose natural ingredients and seasonings to enhance flavor and freshness, which will help reduce the use of salt while increasing food diversity. For example, use onions, ginger, garlic, chili peppers, and peppercorns to enhance flavor, and use sour substances such as lemon and vinegar to enhance the saltiness. Chicken essence, monosodium glutamate, soy sauce, oyster sauce, sauces and other seasonings contain high sodium, so they should be used in moderation and in a reasonable combination when enhancing flavor;

Ø Control salt intake and also pay attention to reducing the intake of "hidden salt", such as noodles, bread, biscuits and other foods.

Tips for reducing oil in the kitchen: Use oil in a quantitative manner

Ø The oil control pot with scale can help people understand the amount of oil used in daily cooking, and it is recommended that residents plan the amount of oil used reasonably according to the number of people and frequency of meals at home;

Ø Excessive intake of saturated fat is not good for health. It is recommended to choose vegetable oils such as soybean oil, rapeseed oil, peanut oil, salad oil, etc. for cooking, and avoid using animal oils;

Ø Although oil is a carrier of flavor and taste, it is recommended that you eat less oily dishes and focus on dishes with less or no oil;

Ø Control the intake of cooking oil. It is recommended to use more cooking methods such as steaming, boiling, blanching and cold mixing, and less frying;

Ø Vegetable soup or broth dishes have a strong flavor, but you need to be aware that they may contain a lot of floating oil.

Tips for reducing sugar in the kitchen: Control your sugar intake

Ø Many traditional dishes contain a lot of sugar, such as sweet and sour spareribs, braised pork, candied sweet potatoes, and sweet and sour pork, sour and sour pork, etc., and should not be eaten frequently;

Ø When cooking at home, you should consciously control the amount of sugar you use. For example, you should add less or no sugar when cooking, making porridge or soy milk;

Ø Use fruits to add sweet taste to dishes, such as adding sweet fruits when cooking dishes, thereby reducing the use of sugar in dishes;

Ø Pay attention to the "hidden sugar" in the kitchen, such as ketchup, salad dressing, sweet noodle sauce, jam and other sugary sauces;

Ø For those who need to reduce sugar intake, sweeteners such as xylitol and erythritol can be used instead of sugar when cooking.

Tips for dining out: Choose wisely

Ø Order dishes according to the number of people dining together to promote health and reduce waste;

Ø Pay attention to the combination of meat and vegetables, with light-flavored dishes as the main dishes and heavy-flavored dishes as the supplementary dishes;

Ø Choose boiled water or tea as beverages. If you drink beverages, it is recommended to choose small packages or low-sugar or sugar-free beverages. Fresh fruits can be used instead of desserts after meals;

Ø When ordering takeaway, you can ask the merchant to use less salt, oil and sugar.