When it comes to foods high in salt, oil and sugar, people often talk about chorizo, potato chips, cola, instant noodles and ham and sausage. But did you know? Most of the salt and oil you actually eat isn’t there, and neither is a lot of the sugar.
According to the latest research data, more than half of the salt and oil consumed daily by Chinese residents comes from the kitchen, and one of the most important sources of daily sugar intake is also the kitchen. In recent years, when people talk about the “three reductions”, they mainly focus on pre-packaged food and beverages, but neglect the kitchen and restaurant, which are inseparable from the three meals a day.
How to enjoy delicious food while taking into account the three reductions in health? Recently, the relevant organizations have given the kitchen of the “three reductions” recommendations, can be used for reference.
Kitchen salt reduction tips: less salt salt control
Ø Sodium in salt is an indispensable element in the regulation of human physiological functions, and plays an important role in maintaining normal physiological and biochemical activities and functions in the body; too little or lack of intake will result in fatigue, weakness and lethargy; however, too much intake over a long period of time increases the risk of high blood pressure, stomach cancer and other diseases;
Ø Reducing cooking salt by 5-10% usually does not significantly affect the taste of dishes, and helps people gradually adapt to and develop light and low-salt eating habits;
Ø The use of limited salt spoons, low-sodium salt, reduced-salt soy sauce, etc. can also help people to control salt intake to a certain extent; however, it is recommended that patients with kidney disease consult their doctors and should not blindly choose low-sodium salt;
Ø Cleverly choosing natural ingredients and seasonings to enhance flavor and freshness can help reduce the use of salt while increasing food variety. For example, onions, ginger, garlic, chili peppers and peppercorns can be used to enhance flavor, and acidic substances such as lemon and vinegar can be used to enhance the feeling of saltiness; seasonings such as chicken essence, monosodium glutamate (MSG), soya sauce, oyster sauce and sauces contain high levels of sodium, and they should be used in moderation and reasonably paired with each other when used to enhance the freshness of food;
Ø Control salt intake, pay attention to reduce the intake of “invisible salt”, such as noodles, bread, cookies and other foods.
Kitchen Oil Reduction Tip: Ration Your Oil
Ø A graduated oil-control jug can help people understand the amount of oil used in daily cooking. Residents are advised to plan the amount of oil to be used according to the number of people eating at home and the frequency of meals;
Ø Excessive intake of saturated fat is not good for health, it is recommended to choose soybean oil, canola oil, peanut oil, salad oil and other vegetable oils for cooking, and avoid the use of animal oil;
Ø Although grease is the carrier of flavor and texture, it is recommended to eat less heavy oil dishes and focus on dishes with less oil or no oil;
Ø To 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 and deep-frying;
Ø Vegetable soups or soup dishes are rich in flavor, but attention should be paid to the fact that there may be more floating oil in them.
Kitchen Sugar Reduction Tip: Control Sugar Use
Ø Many traditional dishes contain a lot of sugar, such as sweet and sour pork, braised pork, pulled pork, pot roast, etc., which should not be consumed frequently;
Ø Sugar should be consciously controlled when cooking at home, such as adding less or no sugar when stir-frying, cooking congee or soymilk;
Ø Use fruits to bring sweet taste to the dishes, e.g. add sweet fruits to the dishes when cooking, so as to reduce the use of sugar in the dishes;
Ø Pay attention to the “invisible sugar” in the kitchen, such as ketchup, salad dressing, sweet pasta sauce, jam and other sugary sauces;
Ø For those who need to reduce sugar, use sweeteners such as xylitol and erythritol to replace sugar when cooking.
Dining out tips: smart choices
Ø Reasonable ordering based on the number of people dining together promotes health and reduces waste;
Ø Pay attention to the combination of meat and vegetables, and focus on light flavored dishes, supplemented by heavy flavored dishes;
Ø Choose boiled water and tea as drinks. If you drink beverages, it is recommended to choose small packages or low-sugar and sugar-free beverages, and fresh fruits can be used instead of post-dinner desserts;
Ø When ordering takeaways, ask the merchants to put in less salt, oil and sugar.