Whether your diet is 1500 calories or 2000 calories per day, the recommended intake of sodium for adults is less than 2,300 mg a day or less than 1,500 mg a day if you are on sodium-restricted diet. Added sugars such as sucrose and high fructose corn syrup should be no more than 24 grams (6 teaspoons) for women and no more than 36 grams (9 teaspoons) for men a day, according to the American Heart Association. To monitor your intake, read the nutrition facts panel on food labels.
Be sure to incorporate fruits and vegetables in your daily meal plan – they are naturally low in sodium and sugar! Limit your sodium intake by preparing foods with herbs, citrus notes, and spices as an alternative to enhance food flavors. If you are on a low-sodium diet and you purchase canned fruits and vegetables remember to rinse them with water. This will decrease the sodium content by about half! For more details about sodium, check out sodium levels in fruits and vegetables. Finally, aim to obtain dietary sugars from natural sources found in fruits and vegetables because they are accompanied by fiber, vitamins, and minerals – nutrients the body needs.
Enjoy fruits and veggies every day and make sure you are meeting your daily recommendation.