Limit sodium intake to less than 2,300mg per day. Limit saturated fat intake to less than 10% of daily kilocalories. Limit intake of added sugars to less than 5% of daily kilocalories. Limit intake of alcohol to less than 3 drinks per day for men or less than 2 drinks per day for women.

Explanation:

The human body has been designed such that there are dietary requirements and benefits these intakes give the body. However, excess consumption of certain foods, could be far more detrimental both on the short and long run.

Sodium is majorly consumed in the form of salt (Sodium chloride). When eaten in the right quantity, it serves as an electrolyte which maintains fluid balance in the body however, when taken in excess, it pulls too much fluid, leading to high blood pressure. The recommended salt intake therefore, is less than 2,300mg daily.

Saturated fat when consumed, is a good source for the body to convert diet to energy, keeping the blood sugar levels constant. Lard, fatty meats are examples of saturated fat. However, when consumed in large amounts, saturated fats can cause cholesterol build up in blood vessels, increasing the risk of heart disease. Its intake should therefore be limited to less than 10% of daily kilocalories.

Added sugars are sources of energy to the body however, when taken in large amounts, could impede normal metabolism in the body. Added sugars should be restricted to less than 5% of daily kilocalories in diet.

Alcohol intake such as in wine, when done in moderation, has been shown to reduce the risk of heart diseases. However, when taken in excess, tolerance builds and exposes the body to the risk of conditions such as liver disease, alcohol use disorder.

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3 years ago