Reduce Your Salt And Sugar Intake
Reduce sugar and salt intake for a healthy diet. Drink in moderation to limit empty calories. Learn more at Nutrition Hub.Eat Less
Find out more about cutting down on salt, sugar and alcohol to reap the benefits of a healthier diet.Salt & Sodium
Less Salt, More Taste
9 in 10 Singapore residents exceed the daily recommended intake of sodium. On average, we consume 3,620 mg of sodium, nearly twice the recommended daily limit of 2,000 mg (approximately 1 teaspoon)1. Over time, consuming excess sodium causes our taste buds to be less sensitive to saltiness, leading us to consume even more salt. This dulling of taste buds causes us to equate saltiness with tastiness and prevents us from tasting the natural flavours of food.Rediscover natural flavours and reduce your risk of hypertension by using less salt. Did you know that according to the Singapore Heart Foundation, cutting your salt intake by just 1 teaspoon daily can have the same effect as taking an anti-hypertensive medication*? Monitor your blood pressure regularly, at least once every 6 months. A lower-sodium diet, coupled with an active lifestyle can help you manage your blood pressure effectively.
Follow these easy tips to manage your sodium intake and restore your true sense of taste.
1Source: National Nutrition Survey, 2022, Health Promotion Board
*Always consult your doctor before stopping any medication
Spotting hidden sodium
Where does all this sodium come from?
While “salt” and “sodium” are often used interchangeably, they are not the same. Sodium is a mineral that is found in salt and occurs naturally in foods. Salt, also known as sodium chloride, is a compound comprising about 40% sodium and 60% chloride.
Most people think that the main source of sodium is processed foods.
In reality, 64% of our sodium intake comes from salt, sauces and seasonings added when preparing food like stir-fries, marinades, or stocks. Another 10% comes from instant noodles, and the remaining comes from other categories such as processed meats and seafood, bread products, convenience meals and snacks.
Many of us may have the misconception that we can taste excessive saltiness (an ability that diminishes as our taste buds get desensitised over time). While this may be true for some foods, what about the hidden sodium content in sweet or sour foods like cornflakes and tomato ketchup?
In a study by NUS, respondents were largely able to identify hidden sources of sodium in processed meats, instant noodles, savoury snacks and cooking condiments. However, only 4 in 10 knew that sweeter-tasting dipping sauces and foods are higher in sodium.
Moreover, 31% of dine-out dishes exceed the recommended daily sodium intake of 2,000 mg. This means that you can easily consume more sodium than the recommended daily amount in just a single meal.
Rather than relying on your tongue, use the Sodium Calculator to check the sodium content of your favourite dishes.
