Twin killers of humans(Sugar and salt). 
Sugar-sweetened foods and drinks are usually low in nutrients and contain unnecessary calories. Sugar also increases the risk of tooth decay. Too much salt in food can raise blood pressure. It shouldn't be more than 6 g a day. If you use salt, it is fortified with iodine and fluoride.
Sugar
The sweet taste of food can come from a wide variety of sources. The well-known household sugar (sucrose) is widespread. Brown sugar, honey, agave syrup, coconut blossom sugar, syrups and the sweetness from fruits that are used for sweetening are also to be assessed as table sugar.Processed foods are often very high in sugar, such as: In milk products such as fruit yoghurt, fruit quark or mixed milk drinks (e.g. cocoa). Nectars and fruit juice drinks also contain a lot of sugar. Sugar is also added to foods in which we do not immediately suspect it, such as, ketchup, (grill) sauces, dressings or ready meals like pizza.
Nectars, fruit juice drinks and, in particular, sugar-sweetened soft drinks are not recommended because they contain a lot of calories, do not satiate and generally do not provide any essential nutrients. The sugar-sweetened soft drinks include z. B. Cola drinks, iced teas and lemonades.
Sugar-sweetened drinks increase the risk of obesity and type 2 diabetes mellitus. In addition, like sugar-sweetened foods, they promote the development of tooth decay. Fruit juices are also very high in sugar and high in calories and therefore not thirst quenchers.
Salt
A high salt intake increases the risk of high blood pressure and thus also the risk of cardiovascular diseases.
We consume a lot of salt through processed foods such as bread, cheese, meat, sausage and finished products as well as fast food. But a lot of salt also gets into the food when preparing meals at home or when adding salt at the table.
Tips
sugar
Read the food packaging carefully. The total sugar content is indicated on all packaged foods as part of the nutritional labelling. In the list of ingredients, added sugar appears under many different names.
salt
First season your food with herbs and spices. This saves salt. Choose table salt fortified with iodine and fluoride. In addition to sea fish, milk and dairy products, iodized salt is an important source of iodine.