Why Worry About Sugar and Salt?
While our bodies need some natural sugars and sodium to function too much (especially from processed foods) can lead to health issues like high blood pressure, heart disease, type 2 diabetes and fatigue.
The problem is added sugar and sodium often show up in foods that don’t even taste particularly sweet or salty like bread, sauces, muesli bars, canned soups and even breakfast cereals.
Reducing them doesn’t mean you have to stop eating your favourite meals. It’s about building awareness, making a few easy swaps and reading labels more confidently.
Start with Small, Simple Changes
Going cold turkey on sugar or salt is rarely realistic or sustainable. A better approach is to focus on progress, not perfection. Start by noticing where the extra sugar or sodium is sneaking in and look for opportunities to reduce not eliminate.
A few easy starting points:
Choose plain or low-sugar versions of yoghurt, cereals and nut butters
Cook more meals at home using fresh ingredients where you control the flavour
Taste your food before adding salt as you might not need it
Use herbs, lemon, garlic, or chilli to boost flavour without needing extra salt
Drink water or soda water instead of sugary soft drinks or juice
Understand the Label: What to Look For
Reading nutrition labels can help you spot high-sugar or high-sodium items, even when they don’t look like ‘junk food’.
Here’s what to check:
For sugar: Look for items with less than 10g of sugar per 100g. Be mindful of ingredients like glucose, sucrose, corn syrup, honey or anything ending in ‘-ose’ as they’re all types of added sugar.
For sodium: Choose products with less than 400mg of sodium per 100g and ideally under 120mg for a low-sodium option.
Also check the ingredient list. If sugar or salt is one of the first few ingredients listed it’s likely a major part of the product.
Cooking at Home: Where You Have Control
One of the best ways to reduce added sugar and sodium is to cook more meals yourself. That doesn’t mean fancy recipes or hours in the kitchen — just simple, fresh ingredients prepared your way.
When you cook from scratch you decide how much salt, sugar and seasoning goes in. You can also swap in healthier alternatives:
Use natural sweeteners like mashed banana or cinnamon in baking
Replace some salt with fresh herbs, spices, lemon juice or vinegar
Make your own dressings, sauces or marinades so you skip the high-sodium bottled versions
Even one or two homemade meals a week can make a difference.
Keep an Eye on Snacks and Drinks
Processed snacks and sugary drinks are some of the biggest hidden sources of sugar and sodium. Biscuits, crackers, sauces, instant noodles and energy drinks can all contain much more than you think.
Try:
Swapping soft drinks for sparkling water with lemon or a splash of juice
Choosing whole or roasted nuts over flavoured ones
Making your own popcorn or trail mix instead of buying pre-packaged options
Choosing dark chocolate or fruit when you want something sweet
Small tweaks like these help reduce your intake over time without feeling like you’re missing out.
A Balanced Approach Is Best
You don’t need to eliminate sugar or salt entirely. They both have a place in an enjoyable, balanced diet. The goal is to reduce the added sugar and sodium found in processed or convenience foods while still enjoying naturally sweet or savoury wholefoods like fruit, vegetables and lean proteins.
Over time your taste buds will adapt. Foods that once seemed bland start to taste more vibrant and highly processed foods may taste too salty or sweet.
Little Changes Add Up Over Time
Improving your nutrition doesn’t have to mean giving up the foods you love. It’s about making small, steady changes that support your body long term.
By becoming more aware of added sugars and sodium, and making a few smart swaps each week, you’ll be building habits that support better heart health, clearer energy and long-term wellbeing. It’s not about cutting everything out. It’s about knowing what’s in your food and making choices that leave you feeling good every day.