Cholesterol, Salt and Sugar

When talking to various clients, I will often hear that they are pretty good with their food habits during the week, but when it comes to the weekend, it all goes down hill. I am a proponent that says, if you are eating incredibly clean and healthy 85% of the time, 15% of the time is okay to have a scoop of ice cream, a few chicken wings or a slice of pizza. Summer is around the corner and with that comes Bbq’s, carnivals, weekend festivals or any other outing where the food choices may not be the best. Many of these foods such as pizza, hot dogs, hamburgers, french fries, chicken wings and lots of sugary snacks would not be found on the clean eating menu. Instead, these items cater to taste buds looking for something, salty, sweet or full of saturated fat.

This brings me to the topic of cholesterol, salt and sugar and how much your body should be taking in. First, what is cholesterol? Cholesterol is a waxy, fat-like substance made in the liver and found in foods, such as animal products and some dairy products. The main problem with cholesterol is when there is too much; it can lead to heart disease. The maximum total amount that you should take in from food on a daily basis is 300 mg or less. Here is gauge; a large boiled egg contains 212 mg of cholesterol. Remove the yolk and you are down to 0 mg. As stated, your body creates cholesterol because it is needed for various functions. Consequently, you do not need much from food. If your cholesterol numbers are found to be high by your doctor, eat whole grain products such as oatmeal to help improve your overall numbers.

Table salt contains about 40% sodium and when you view food labels, sodium is a standard listing. Sodium is an electrolyte, which means your body cells need it to function. Your body does not produce it, but it can generally be found in your diet. Many of the packaged and processed foods contain sodium. The problem with excess sodium is that it can contribute to high blood pressure (also called hypertension), heart disease and stroke. The average amount of sodium consumed in a day for an American can be 4000 mg and the maximum recommended value by the FDA (Food and Drug Administration) is 2300-2400mg. Here is a gauge; one regular hot dog has 697 mg of sodium. A strong suggestions is to reduce processed, packaged foods as well as pork products.

Sugar and sweets can taste so good and are a comfort at times, BUT there has to be a limit. Natural sugar found in fruits, vegetables and milk can be enough for some individuals but others feel there is a need for their favorite chocolate bar or honey bun. For someone trying to lose weight, reducing and/or eliminating added or processed sugar from your diet is the optimal plan. If you look at the ingredients of some of your foods, there is a form of sugar in many foods. It can be called high fructose corn syrup, sucrose, or any other type of sweetener or syrups. You may find it in cereals, soft drinks, breads and condiments. According to the American Heart Association, a sedentary woman needs only 3 teaspoons of added sugar in a day whereas an active healthy man could consume up to 18 teaspoons in a day. Everyone else falls in between. Here is a gauge; a 12-ounce can of regular soda contains 8 teaspoons of sugar. One teaspoon of sugar equals 4.2 grams. When looking at a food label, sugar is always labeled in grams. So the sedentary woman should only take in a maximum of 13 grams of sugar in a day. Again, elimination of sugar is the best route because in the end too much sugar contributes to weight gain.

Your food labels have cholesterol, sodium and sugar as standard listings. Use them wisely when buying your foods and tracking your food intake on the journey of being a healthier you! When it comes to those weekend outings, I suggest to eat something healthy and filling before you get there, so you are not inclined to indulge too deeply!