Table of contents:
- What is the limit for consumption of sugar per day?
- What is the limit for salt consumption per day?
- What is the limit for consumption of fat per day?
- What if you consume too much sugar, salt and fat?
Nowadays, you may often find people around you who are overweight. This may be due to poor eating habits. Most people don't pay attention to what gets into their body through food. Eat anything as long as you are full, many people think like that. This of course can be bad for health.
One of the things that contribute a lot to this impact on health is the consumption of sugar, salt and fat per day. So, you need to know how much sugar, salt, and fat you need per day.
What is the limit for consumption of sugar per day?
Sugar is the main source of energy in the body, so you need to consume sugar every day. However, many people consume excess sugar. In addition, the number of foods and drinks that contain added sugar also supports your excess consumption of sugar per day.
Yet according to WHO, your body only needs sugar less than 10% of total energy intake or the equivalent of 50 grams of sugar per day (if your daily energy needs are 2000 calories / day). Based on the Indonesian Ministry of Health, the recommended daily sugar consumption according to age groups is:
- 1-3 years old: 2-5 teaspoons
- Age 4-6 years: 2.5-6 teaspoons
- 7-12 years old: 4-8 teaspoons
- Over 13 years and adults: 5-9 teaspoons
- Seniors: 4-8 teaspoons
What is the limit for salt consumption per day?
Every time you cook, you must add salt to make your cooking taste more delicious. Not only that, various packaged foods also contain hidden salt (sodium). So, your salt intake may exceed your daily needs. Although sodium in salt is actually needed by the body to maintain fluid balance in the body, excess sodium intake can also be dangerous.
Therefore, it is recommended that you limit your salt intake to 5 grams per day (2000 mg of sodium) or the equivalent of 1 teaspoon per day for adults. For younger ages or children, the need for salt per day is less than adults.
What is the limit for consumption of fat per day?
Fat is also actually needed by the body. Fat is also a source of energy for the body, it is also needed for hormone and gene regulation, brain function, and absorption of fat-soluble vitamins. The fat in your diet makes food taste more delicious. This makes you like eating fatty foods because they are tastier. So, you don't realize that your fat consumption is excessive.
WHO recommends a fat intake of no more than 30% of the total energy intake per day. This is equivalent to 67 grams of fat per day, if your total energy requirement per day is 2000 calories. Or, the equivalent of 5-6 tablespoons of oil per day.
In fact, in Indonesia, the Ministry of Health has issued recommendations for limiting consumption of sugar, salt and fat. This consumption limit is known as G4G1L5 so easy to remember by many people. G4G1L5 is the limit of sugar consumption as much as 4 tablespoons / day, salt as much as 1 teaspoon / day, and fat as much as 5 tablespoons / day. G4G1L5 is intended for adults to prevent the risk of Non-Communicable Diseases (PTM).
What if you consume too much sugar, salt and fat?
Excessive intake of sugar, salt and fat can cause you to gain weight, which can lead to Non-Communicable Diseases (PTM), such as diabetes, high blood pressure, heart disease, cancer.
As you know, excessive sugar intake for a long time can cause a person to gain weight or be overweight. This increases the risk of developing diabetes. Uncontrolled diabetes can then lead to heart disease and kidney disease.
If you are consuming excess salt intake, this can increase your risk of developing high blood pressure, heart disease and stroke. Likewise, excess fat intake can cause fat accumulation in the body, which can then cause plaque to form in blood vessels. Thus, this causes the blood vessels to constrict, and in turn can lead to heart disease.
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