Sugar, calories and salt all play important roles in the diet and can be beneficial when consumed in the right amounts. Too much of any of these, however, can be detrimental and may induce weight gain, diabetes and cardiovascular problems. Major health organizations differ slightly on their recommendations, but all remain fairly close.
Calories
Your body needs a certain number of calories each day, regardless of the source, to supply fuel for energy metabolism and physical activity. Your caloric needs are based on your age, body composition, sex and physical activity level. Moderately active men and women between the ages of 19 and 30 typically need about 2,600 and 2,100 calories a day, respectively, according to the U.S. Department of Agriculture. You can determine your specific caloric needs using an online calorie calculator.
Sugar
Sugar refers to simple carbohydrates consisting of only one or two saccharide molecules. These carbohydrates are quickly broken down into glucose, or blood sugar, and used for energy. Because of its simple chemical composition and easy digestibility, sugar can induce quick and sharp spikes in blood sugar levels.
While total carbohydrate intake, including natural sugars, should amount to about 45 to 65 percent of your total caloric intake, most health organizations recommend limiting added sugar intake. Adult men and women should limit added sugar intake to 150 and 100 calories a day, respectively, according to the America Heart Association. The Institute of Medicine has much more liberal standards, recommending that added sugar not exceed 25 percent of your total caloric intake.
Salt
Salt is a mineral the body needs in order to balance cellular fluid levels and control several functions of the central nervous system. Too much, however, can lead to high blood pressure and cardiovascular disease. Most adults should limit sodium intake to 2,300 milligrams daily, according to the USDA. The AHA has stricter sodium limits, set at 1,500 milligrams a day for adults.
Tips
Limiting sugar intake is a great way to reduce your calories and avoid gaining weight. Cut out sugar by avoiding sugary desserts and sodas, consume fresh fruits instead of juices and always look for "low-calorie" and "sugar-free" snacks. Limiting sodium intake can reduce your risk for heart disease and strokes. Cut out sodium by avoiding processed and packaged foods that are high in sodium-based preservatives, instead opting for fresh foods. Use alternative seasonings such as garlic and lemon, and avoid condiments such as ketchup and mayonnaise as much as possible.
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