Food has a way of delighting our senses. A hint of sweetness can brighten our mood, while a touch of salt can satisfy deep cravings. These flavours make eating enjoyable—but too much of either can quietly lead to a range of lifestyle-related illnesses.
Registered dietician and nutritionist Samantha Moitt says balance is the key. Here, she breaks down how we can enjoy food while maintaining a healthy diet.
Understanding Sugar
Sugar is a part of the carbohydrates food group which provides us with energy, but not all carbohydrates are created equal. Some are simple and refined, while others are more complex and nutrient-rich.
Complex carbohydrates include foods such as oats, wheat and sweet potatoes. These foods tend to contain more fibre, which Moitt says is “always great” for the body because they take longer to break down during digestion.
“The complex carbohydrates, because of the fibre in them, it helps to reduce cholesterol. It can also help to control weight because it’s more filling, it can also help to control blood sugar because it doesn’t spike blood sugar, it takes a longer time to digest,” she says.
Refined carbohydrates, however, often produces the opposite effect—causing blood sugar levels to spike quickly and leaving us feeling hungry again soon after. Moitt defines sugar as the “simplest form” of carbohydrates which can give a quick energy boost.
Small Changes That Make a Big Difference
For those looking to enjoy carbohydrates while avoiding the negative effects of excess sugar, Moitt suggests starting with a simple step.
“Start cutting down on the simplest forms of sugar. They tend to be found in sugar-sweetened beverages like juices, sodas, candies, desserts, cakes, cookies, and so on,” she advises.
But even when eating refined carbohydrates, there are ways to make a meal more wholesome.
“The trick here is to add more fibre, because they (refined carbohydrates) go through your system so quickly, if you add fibre, it helps to slow them down. So even if you use white rice, adding vegetables, or beans to it which contains more fibre, will also help, even though it’s still a simpler form of a carbohydrate.”
Ideally, however, she says people should aim to include more complex carbohydrates in their meals.
Moitt recommends foods such as ground provision, quinoa, and whole wheat products.
The Hidden Salt in Our Diet
Sugar is only part of the story. Salt—also known as sodium chloride—plays an important role in the body, helping to regulate nerve and muscle function and maintain fluid balance. However, many of us struggle to consume it in moderation, which is especially concerning in a country where hypertension rates remain high.
“Many of our ultra-processed food or food that comes in packages tend to be filled with sodium because that tends to be a preservative as well as a taste enhancer,” Moitt explains.
Some foods that people may not immediately suspect can also contain surprisingly high levels of sodium. These include items such as local wood bread, children’s snacks and breakfast cereals.
Excess salt intake can contribute to several health issues, including high blood pressure and cardiovascular disease.
Cutting Back on Sodium
Moitt says one of the most effective strategies is also one of the simplest. She says, “Try to eat as fresh as possible.”
Cooking more meals at home gives people greater control over what goes into their food. She also encourages people to be mindful about adding extra salt unnecessarily or combining several high-sodium foods in a single dish. She cautions, “If you’re having noodles, if you add something like sausage to it, that dish now becomes a very high sodium dish.”
This habit of doubling up on sodium can also happen with dried seasoning blends, which often contain large amounts of salt.
Instead, she recommends using fresh aromatics such as herbs, garlic, onions and other natural ingredients to build flavour.
Healthy Eating on a Budget
Eating healthier does not have to mean spending more money. According to Moitt, there are still many affordable options available.
Seasonal fruits and vegetables, fresh chicken and locally available provisions can all form part of a balanced diet without breaking the bank.
Simple lifestyle changes can also make a big difference—like eating out less often, drinking more water and cutting back on sugary drinks.
In the end, enjoying food is still part of a healthy life. The goal, Moitt says, is simply learning how to strike the right balance between salty, sweet and nutritious.
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