Why Do We Need Salt and Sugar

Salt (Sodium):
- Helps muscles contract and relax.
- Keeps the balance of fluids in and around your cells.
- Supports nerve signals so your brain can communicate with your body.

Sugar (Glucose):
- The body’s main source of energy.
- Fuels the brain and muscles, especially during exercise.
- Found naturally in fruits, vegetables, and dairy (these come with vitamins and fibre).

👉 The problem is not natural sugar or small amounts of salt. It is the excess amounts of added salt and added sugar in processed foods.

What Happens with Too Much Salt?

- High Blood Pressure (Hypertension): Salt pulls extra water into the blood. This makes the heart work harder and increases the risk of stroke and heart disease.
- Kidney Problems: Kidneys filter waste. Too much salt makes them work overtime, which can lead to kidney disease.
- Swelling & Puffiness (Bloating): Extra salt causes the body to hold water, making you feel uncomfortable.
- Bone Health: Excess salt makes the body lose calcium, which weakens bones and can cause osteoporosis later in life.

🧂 How Much is Too Much?
- Teens should have less than 5 grams of salt per day (about 1 teaspoon).
- Most people eat double this amount without realising it.

What Happens with Too Much Sugar?

- Weight Gain and Obesity: Sugary foods are high in calories but low in nutrients, making it easy to eat too much.
- Type 2 Diabetes: Extra sugar makes the body less sensitive to insulin, increasing diabetes risk.
- Heart Disease: Diets high in sugar increase blood fats (triglycerides) and lead to heart problems.
- Tooth Decay: Sugar feeds bacteria in the mouth, leading to cavities and gum disease.
- Energy Crash: Sugary foods give a quick burst of energy (“sugar high”) but then drop quickly, leaving you tired and cranky.
- Liver Damage: Excess sugar, especially from soft drinks, is linked to fatty liver disease.

🍭 How Much is Too Much?
- Teens should have less than 25 grams of added sugar per day (about six teaspoons).
- A single can of soft drink can contain 10 teaspoons of sugar – almost double the daily limit!

Where Salt and Sugar Hide

- Hidden Salt: Instant noodles, pizza, burgers, chips, packet soups and sauces, processed meats (ham, bacon, salami).
- Hidden Sugar: Breakfast cereals, soft drinks, sports drinks, energy drinks, flavoured yoghurts, muesli bars, lollies, cakes, biscuits.

👉 Even foods that do not taste salty or sweet can have enormous amounts!

Healthy Habits to Reduce Salt & Sugar

- Check nutrition labels: Choose options marked “low sodium” or “no added sugar.”
- Drink water instead of soft drinks.
- Cook more at home – you control the salt and sugar.
- Snack smart: Try fruit, nuts, or veggie sticks instead of chips and lollies.
- Flavor food naturally: Use herbs, lemon juice, or spices instead of adding extra salt.
- Choose whole foods: Fresh fruit, vegetables, whole grains, and lean meats are naturally low in added salt and sugar.

Key Takeaways

- Your body needs some salt and sugar – but only in small amounts.
- Too much salt = high blood pressure, kidney strain, and bone weakness.
- Too much sugar = obesity, diabetes, tooth decay, and heart disease.
- Most excess salt and sugar comes from processed foods and drinks.
- Making small swaps in your daily choices can protect your health for the future.

✨ “What you eat today builds the foundation for your health in the future.”