Salt and Sugar – Avoid Over-consumption

Salt and sugar are two of the most common food additives that doctors and nutritionists warn about.  Salt is sodium chloride which means it is an excellent source of sodium in your diet. Too much sodium can raise your blood pressure which increases the risk of heart disease and stroke. Sugar has increased in our diets to the point that it is causing serious health issues like tooth decay and obesity.


Recommended daily salt intake from Institute of Medicine:

1-3yrs: 1000mg

4-8yrs:  1200 mg

9-50yrs: 1500mg

Ways to reduce salt intake:

Avoid high salt foods like burgers, sausage, chicken nuggets

Limit snacks like biscuits and crisps
Check food labels
Avoid pre-made sauces like pasta sauce
Check the ingredients on bread bags. Some have as much as 1g of salt in two slices.
Make your own soups – readymade soups have 2.5g of salt per serving.
Worst offenders per child portion:

  • Canned beans – 2.5g
  • Lunchable pack – 2.4g
  • Canned spaghetti – 2.3g
  • Hamburger – 2.0g
  • Chicken nuggets – 1.8g
  • Pizza – 1.3g


Americans consumed 6.3 pounds of sugar per person per year back in 1822. It has steadily increased ever since to the point that it has now reached over 100 pounds per person.

The World Health Organization recommends adults and children should consume no more than 10% of their calories each day from sugar sources. American children currently eat 16% of their calories from sugar.

Daily sugar intake:

4-6yrs: 40g (2½ tbsp)
7-10yrs: 46g (3 tbsp)
11+yrs: 50g (3½ tbsp)

Ways to reduce sugar intake:

  • Limit sweets but do not cut them out entirely as that could prove problematic. Some sweets will not hurt.
  • Keep sugary drinks to meal times – less chance of tooth decay
  • Check the food label for glucose, sucrose, fructose, dextrose, and HFCS (high fructose corn syrup)
  • Avoid adding sugar to foods
  • Use water more than sweetened drinks for your child

Worst offenders per child portion:

  • Chocolate bar – 8 tsp
  • Can of soft drink – 7 tsp
  • 2 scoops ice cream – 4½ tsp
  • Sunny D – 4 tsp
  • Yogurt cup – 3 tsp
  • Bowl of Frosties cereal – 3 tsp

Fruit is naturally sweet and is a better choice than adding sugar to deserts. For example:

Raspberry Delight

8 oz raspberries – mashed
8 oz low-fat plain fromage frais
1 tbsp honey

Simply mix all of the ingredients and serve.  Raspberries can be substituted for blackberries, blueberries or whatever seasonal fruit is available to your liking.

Salt and sugar intake has increased considerably over the years controlling the amount you consume can help avoid the health issues that are associated with them.

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About Author

jockedJacques Delorme has coached for more than 25 years at all age levels and is a certified coach in five sports with a strong background in nutrition. He is the founder of this site. Would you like to be a GUEST AUTHOR? Let me know using the CONTACT FORM. Trying to gain muscle but do not want to gain fat in the process? Here is how I do it! – Click Here

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One Response to Salt and Sugar – Avoid Over-consumption

  1. Jon Kidwell says:

    Great article! My wife’s former boss, a doctor of 30 years, called them “The White Satan.” I like to remind people that fresh, real, natural foods already have sugar and salt in them.

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