Nutrition Tip

The Truth about Sodium

 Often we hear our doctors tell us we should follow a low
sodium diet, or reducing sodium will improve our overall health, but what
exactly is a low sodium diet?  How
low do I have to go?  Should I
avoid all Salt?  Where do I start?   

The truth is watching sodium consumption is important for
everyone.  Excessive intake is a
major risk factor for high blood pressure, commonly referred to as
hypertension.  Hypertension can
lead to many heath conditions including heart disease, atherosclerosis, stroke,
and kidney failure.  Many Americans
double or triple their daily intake and many of us don’t even realize it.  According to the USDA, the recommended
daily sodium intake is set at 2400 mg. 
While this may seem like a lot, it adds up very easily, and fast!  Did you know that 1 tsp of salt has 2000
mg!!!!!  So if you have a
salt shaker on the table, throw it away!! 
It’s a bad and costly habit! 
Also, with the “on-the-go” lifestyle most families have these days,
majority of our meals come from fast food, restaurants, or some type of
processed foods.  Did you know that
a fast food hamburger value meal with medium fries and Coke comes in at around
1500 mg!  More than 60% of your
daily need! And that’s just 1 of your 3 meals of the day!  Also, a ½ cup of condensed soup
contains 890 mg!!!  And that’s just
½ cup!

 So what foods are highest in sodium and how do I reduce my
intake? According to Today’s Dietitian, “75% of the sodium that people eat on a
daily basis comes from cured and processed meats, canned foods, salad
dressings, condiments, bottles sauces and marinades, boxed mixes, frozen
dinners, salted snacks, cheeses, and even some read-to-eat cereals”.    How many of these above items are on your grocery list?  Here are some easy tips to help you
reduce your intake:           

• Whenever possible buy fresh.  3/4 cup of fresh green beans
  contains 0mg Sodium vs ¾ cup canned green beans contains 600 mg sodium.

           Read food labels.  Foods that are labeled “Low
Sodium” contain 140 mg or less, and “Very Low Sodium” contains 35 mg or
less.  Beware of foods labeled
“Reduced Sodium”, this only means that the product contains 25% less
sodium than before.

• Read the ingredients list.  The ingredients soda, broth, sea
  salt, kosher salt, and seaweed all contribute to sodium intake. 

• Cook at home.  Restaurant foods contribute up to
  90% of your 2400 mg

 Use fresh herbs.  Use fresh herbs as seasonings.  

Combine garlic, pepper, oregano, onion,
celery etc.  When buying salt
substitutes, make sure you read the label.  Just because it says salt free, it still may contain
sodium.

Follow these easy tips and pay a little more attention when
grocery shopping and you will be on your way to a healthier you!

Estelle L. Benoit, RD, LDN