5 ways to reduce fat, sugar and salt when cooking - World Cancer Research Fund (2024)

FAQs

How to reduce fat salt and sugar? ›

So to be healthier with a stronger immune system, you should eat enough fibre-rich fruits, vegetables and whole grains, limit fat consumption away from saturated fats to unsaturated fats, eliminate industrially-produced trans fats, limit daily salt intake to less than 5 grams per day and limit intake of free or added ...

Buy reduced-sugar versions of foods such as baked beans, sauces, yoghurt, cereal and sweetcorn. Use spices and other flavours instead of adding sugar. Lemon or orange zest brings out fruit flavours while vanilla or nutmeg are both great for adding sweetness. Buy fruit canned in fruit juice rather than syrup.

Foods high in fat, salt and/or sugars: crisps, biscuits, cakes, Indian sweets, chocolate, pastries, buns, pies, fast foods, take-aways, pakoras, bajis, bombay mix and salted snacks. Start by cutting down on the portion sizes and have less frequently.

Substitute up to ¼ of the granulated sugar in baking recipes with powdered milk. For example, if a recipe calls for 1 cup of sugar, use ¾ cup of sugar and ¼ cup powdered milk. Use dried fruit puree, applesauce, or mashed bananas to replace some of the sugar and fat in cookies and muffins.

In many cases, favourite recipes can be modified so they have a lower fat content. Choose to steam, bake, grill, braise, boil or microwave your foods, rather than deep fry them. Use non-stick cookware. Microwave or steam your vegetables instead of boiling them to retain the nutrients.

Drink water

In addition to preventing dehydration, it helps your kidneys flush out excess sugar through urine. One 2021 review of observational studies found that people who drank more water had a lower risk of developing high blood sugar levels.

An easy way to lower how much you consume is to eat less processed food and more whole unprocessed foods, such as fruits, vegetables, whole grains and lean protein. Eat at home. Eating out can significantly increase how much sugar and salt you're eating. Restaurant meals are also notoriously high in these ingredients.

How to Make Food Less Sweet. Add an acid or seasonings such as vinegar or citrus juice; chopped fresh herbs; a dash of cayenne pepper; or, for sweet dishes, a bit of liqueur or espresso powder.

Relying more on citrus, herbs and spices, rather than salt and sugar can drastically reduce your salt and sugar intake. And since potassium works to negate the effects of sodium in your body, this meal plan also includes plenty of foods high in potassium, such as spinach, kale, avocados and bananas.

Limit total fat intake to less than 30% of total daily calories. Reduce salt intake (canned and dried soups, fast foods, frozen dinners, pizza, processed meats and cheese) Reduce sugar intake. Eat more fruits, vegetables, multigrain breads, and cereals.

What are 3 foods that are high in salt? ›

Eating too much sodium, sugar, and fatty food increases risk of cardiovascular disease and other health problems.

✓ Use low fat cooking methods, such as broiling, grilling, roasting, baking, microwaving, poaching and steaming. ✓ Try fat free evaporated milk in soups and casseroles instead of heavy cream.

If you over sweeten, you have a few different options, according to Curtis. He suggests adding a squeeze of lemon or lime juice. "The acidity helps to balance it," he explains. If you don't have either handy, you can also try yogurt, or you can add a fat like olive oil, the chef says.

Eating vegetables and fruits with a lot of water content also helps. Include apples, lettuce, strawberries, peppers to bring down the levels of salt in your body. Go for oats mixed with plain yoghurt, fruit-based smoothies, salt fewer soups to up your fluid levels and help kidneys in flushing out salts.

Eat more fruits and vegetables. Skip or limit frozen dinners and other high-sodium fare such as pizza, fast food, packaged mixes, and canned soups or broths. Choose fresh or frozen skinless poultry, fish, and lean cuts of meat rather than those that are marinated, canned, smoked, brined, or cured.

Consuming high amounts of added sugar is harmful to your overall health. Reducing added sugar intake can encourage weight loss and improve various aspects of your health, including your blood sugar levels and heart, liver, and dental health.