1. Drop that salt shaker
It's no secret that too much salt and sugar in your diet can do damage to your health. Reducing your salt and sugar intake can be a difficult task but it is possible to cut back without feeling that you're missing out. Here are 10 simple ways to keep salt and sugar out, while keeping big flavor in.
2. Wash away salt
Rinsing canned vegetables under cool running water reduces their sodium content by about 40 percent, according to The American Dietetic Association's Complete Food and Nutrition Guide. The same holds true for other canned foods, including beans, tuna and chicken.
Roast veggies by tossing them with a few teaspoons of olive oil, some lemon juice, a small pinch of salt and a few dashes of pepper. Bake for 15 to 20 minutes at 400°F, or until lightly browned, stirring every 5 minutes.
4. Substitute fruit in recipes
If a dessert recipe calls for 1 cup of sugar, swap in ½ cup fruit puree (make your own using apples, prunes or pears, or use jarred baby food). 
5. Sweeten up breakfast
Add cinnamon and dried berries or apricots to your breakfast cereal.
