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How do I reduce my salt intake?

Hack How do I reduce my salt intake?

How much salt (sodium) should I have in my diet?

It is recommended that Australian adults should aim to consume no more than one teaspoon (5 grams) of salt a day (or 2,000 mg of sodium a day) in order to prevent chronic disease such as heart disease, stroke and stomach cancer.

Reduce intake of high salt foods such as:

  • Processed meats (e.g. ham, bacon, sausages). One serve (50g) of bacon contains around 790mg of sodium (1.98g of salt)
  • Snack foods (e.g. biscuits, potato crisps, muffins). One fruit muffin (85g) has around 0.75g of salt.
  • Takeaway foods (e.g. pies, sausage rolls, pizza). One serve of pizza (300g) contains around 1497mg of sodium (3.74g of salt)
  • Canned foods (e.g. soups) One serve of soup (200g) contains around 560mg of sodium (1.4g of salt)
  • Savoury cooking sauces (e.g. pasta and stir-fry sauces) and condiments (e.g. tomato sauce, mayonnaise). One serve (90g) of pasta sauce contains around 300mg of sodium (0.75g of salt)

Breads and fat spreads, breakfast cereals and cheese can also be high in sodium but provide many other important nutrients.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

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Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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