Fat/Oil, Salt & Sugar

Nutritional value and functions:

The fat or oil in food is a source of fatty acids for the body; it helps the human body absorb fat-soluble vitamins such as vitamin A, D, E and K. Sugar and salt provide the body with energy and sodium. Although the three substances are needed by the body, excessive intake is inadvisable.

Suggested amount of intake:

Substance	Suggested daily intake
Fat/Oil	Intake of such should take up 15-30% of total energy intake * Oil for cooking should not exceed 25-30 g (6-7 teaspoons) per day #
Salt (sodium)	Preferably less than 2 000 mg* (slightly less than 1 level teaspoon of salt or 2 tablespoons of soy sauce)
Sugar	Intake of such should be below 10% of total energy intake Intake of such should be less than 50 g or 10 pieces of sugar cubes for a diet of say 2 000 kcal per day

1 teaspoon = 5 ml; 1 tablespoon = 15 ml

*from World Health Organization # from Chinese Nutrition Society

Hidden oil/fat, salt and sugar in food:

As fat/oil, salt and sugar are hidden in a lot of foods, excessive intake is easy unless you take precautions:

Fat/oil	Deep-fried foods: instant noodles, oil noodles (yau mien), deep-fried bean curd Meat cut with high fat content, and processed meat: short ribs, lamb brisket, sausage, luncheon meat, Chinese preserved meat, pork balls Others: pastries, waffle biscuits, coconut paste
Salts(sodium)	Sauces: ready-made sauces (e.g. commercial black pepper sauce), "Swiss sauce" (a sauce made with sugar and soy sauce), fish sauce and shrimp paste Pickled and processed foods: fermented black beans, meicai (a dried, pickled Chinese mustard), fermented bean curd, salted fish, ham, bacon, smoked duck breast
Sugars	Natural sugars, such as cane sugar, fructose in fruit juice, honey, syrup Foods and drinks with high sugar content: chocolate, ice-cream, cake, soft drinks, sweetened drinks in cartons

When purchasing pre-packaged food, refer to the food labels and choose products with lower content of fat, sugar and sodium (i.e. salt).