Fats
Sugars
Salt
Alternatives
Pregnancy and breastfeeding
Fats, sugars and salt are the 5th (and last) group of foods, making up the 'tip of the food triangle'. They are what our bodies need least of. Fats and sugars are said to be foods with 'empty calories'. That is, they provide calories for body energy, without supplying many vitamins, minerals and nutrients. Fats and sugars will tend to contribute about 30 to 40% of the body's total kilojoules (or calories) for energy - if you have a well-balanced, nutritious diet. The remaining 60 to 70% of the body's energy should come from complex carbohydrates (or breads, cereals and grains). Other foods that come under the 'empty calorie' category are alcohol (wine, beer and spirits) and many condiments such as salad dressings with oil, mayonnaise, gravy, sauces, cream cheese, sour cream and chocolate.
Fats. Eating small amounts of fats contributes to the body's fat-soluble vitamin A, vitamin D and vitamin E, which help to repair body tissues, as well as manufacture hormones and provide some body energy. However, the fats we need are already present in many of the foods we eat (meats, chicken, fish, dairy foods and vegetables) and therefore there is no need to add much to our diet.
Vegetable fats are called 'unsaturated fats'. They are regarded as healthier, because they are less likely to increase your cholesterol (except for palm oil and coconut oil). Sources of unsaturated fats include olive, peanut, canola, sunflower and safflower oils and margarine. Fats from animal foods are known as 'saturated fats'. These include butter and cream.
Sugars. Many foods naturally contain sugar, used for body energy. These include fruits, fruit juices, honey and milk. Foods and drinks containing extra sugar can contribute to body energy, but tend to provide extra calories, without any additional vitamins and minerals. Therefore, sugar in foods can cause weight gain, without providing added nutrition for body health. Sugars are regarded as a treat, and not generally recommended to be eaten in large quantities, especially if you want to stay within your healthy weight range.
There are many foods that are high in sugar, but also contain healthy ingredients. (For example eggs, flour and carrots in carrot cake, and milk in chocolate and ice cream.) However, the amount of sugar in these foods generally outweighs the benefits of the healthier foods contained within them. When eating foods with added sugar, your hunger may be satisfied, often at the expense of not eating other, healthier foods that your body needs. This is not to say you can't 'indulge' on occasions. However, you should try and keep track of 'how much, and how often' you eat sugar added foods, and whether you do so in place of healthier foods. (For example, eating a muffin at morning tea, rather than a banana).
Eating and drinking sugar-free, or 'low-calorie' foods and drinks (such as diet soft drinks), avoids you having too many 'empty calories'. This means the energy your body needs will then tend to come from complex carbohydrates (breads, cereals and grains), providing your body with 'long-lasting' energy. Sugars can provide short bursts of energy (for an hour or so), but tend to make the sugar levels in the blood stream rise and fall quite rapidly. This can lead to you feeling irritable, 'shaky', tired and lethargic (and craving for a 'sugar fix'), when your sugar levels become low at different times during the day. Particularly if you do not eat enough complex carbohydrates to provide the 'long-lasting' energy your body needs to function.
Salts. Salt is known chemically as 'sodium chloride'. Our body fluids are made up of about 9% salt (hence the reason why tears taste salty). Salt in the diet has been the centre of much controversial advice in the last few decades. It is known that excess salt can increase blood pressure in people who are genetically sensitive to it (or prone to having high blood pressure), although the reasons for this are unclear. It is also known that calcium can compete with salt in the body, meaning that people with adequate calcium in their diets will tend to reduce their blood pressure levels.
At this point in time, the general recommendation is to eat 'salt to taste', and not to restrict, or add extra salt to foods or into cooking. Many of the foods we eat already naturally contain plenty of salt, providing our bodies with more than what we need. These can include ham, bacon, corned beef, sausages, anchovies, sardines, parmesan cheese (and many other processed cheeses), vegemite or marmite, salted chips, nuts, pretzels and popcorn, sauces such as soy, teriyaki, Worcestershire, barbeque, tomato and mustard. Adding extra salt to foods is rarely needed.
Ideally, you should aim to choose foods with little (or no added salt), or 'low-salt' alternatives. Read the labels and look for descriptions of 'sodium content'.
As a general rule: