Sodium, a Salty Subject
Guidelines for Sodium
Maximum:
• All Americans: Less than 2,300 milligrams of salt per day.
• Those who are age 51 and older, African Americans, or those with high blood pressure, diabetes or chronic kidney disease should have no more than 1,500 milligrams per day. 1500 mg a day is “safe and adequate,” and helps to insure intake of other essential nutrients that occur naturally with sodium.
Typical Daily Intake for Americans
• 4,000-6,000 mg (2-3 tsp)
Food Choices and Limiting Sodium
Only 3 days and up to a week are normally required for your taste buds to adjust to a lower sodium diet. At this point, you begin to taste other flavors that salt covers.
Where Does Sodium Lurk?
Many people think their taste buds will alert them to high sodium foods, but don’t be fooled. Many foods with sodium don’t have a salty flavor (like ice cream).
The Salt Shaker and Condiments
The amount of sodium we sprinkle on food in the form of table salt and condiments such as soy sauce, mustard, ketchup, and tartar sauce can really add up.
The Main Source: Processed and Prepared Foods
Microwaveable meals, canned soups, processed meat and cheeses, etc. are the main sources of sodium in the average American diet. Remember, foods do not necessarily need to taste salty to contain sodium; many breakfast cereals have the same amount of sodium as a serving of chips! Always check labels.
Canned Foods
Since sodium is a preservative, it makes sense that canned foods would contain large amounts. By rinsing canned beans and vegetables in a strainer under cool water you can reduce their sodium content by about 40%.
Should I use Sodium-free salt substitutes?
Sodium-free salt substitutes such as Nu-salt are 100% potassium chloride. There are others that are spice and herb based, and these are preferable choices.
Potassium is a necessary mineral in the body and is responsible for regulating blood pressure, muscle contraction, and pH balance. Salt substitutes made from potassium chloride are not recommended for people with kidney problems, because dangerous levels of potassium can build up in the body if the kidneys cannot efficiently manage potassium levels.
There are plenty of ways to bring out the flavor of foods without using salt or salt substitutes. Try fresh or dried herbs, salt-free seasonings, or fresh citrus juices when cooking.
More Flavor with Less Salt
Most people eat what they like. According to consumer research, when it comes to choosing one food over another, taste ranks first. Eating healthier food options does not mean you need to sacrifice taste. You can still have plenty of flavor with less sodium.
An Acquired Taste
Your preference for salt is acquired. Interestingly, when people gradually cut back and learn to go with less sodium in their food, their desire for salty tastes declines too.
• Eat more fresh fruits and vegetables. Most contain only small amounts of sodium and are rich in potassium, calcium, and magnesium which can help to lower blood pressure.
• Choose Fresh Over Processed, Canned, and Boxed Foods
As a general rule, fresh meats, poultry, fish, beans, rice, and pasta have significantly less sodium than their processed counterparts. Be creative when adding your own seasonings. Don’t rely on food manufacturers to douse their foods with sodium to lend flavor.
• Season with herbs, spices, herbed vinegars, herb rubs, and fruit juices, so you can skip the salt or high-sodium ingredients.
• Read the Nutrition Facts information on the label to find the sodium content of a packaged food. You’ll find the sodium content in milligrams for a single serving.
• Look for lower salt foods: From soup, canned fish, vegetables, and vegetable juice to crackers, popcorn, and snack foods, you’ll find a variety of food products described as “unsalted,” “no-salt-added,” “reduced sodium,” “sodium-free,” and “low in sodium.”
Eating Out with Less Salt
If you eat out a lot, the sodium contribution of your meals could be significant. Try these simple ways to reduce the sodium in foods you order:
• DO NOT ADD ANY SALT.
• Go easy on condiments for burgers, hot dogs, and sandwiches-such as mustard, ketchup, pickles, and tartar sauce. Enjoy the fresh flavors of lettuce, onions, and tomatoes. Remember that bacon tends to be high in sodium as well as saturated fat and should be avoided.
• Keep your order simple. TELL THE WAITRESS YOU WOULD LIKE A LOWER SODIUM MEAL> Order broiled or grilled meat-without salted seasonings rather than entrees cooked in sauces. Often sauces and toppings add extra sodium to food. Ask if the chef can use lemon, wine, herbs, or spices to make your meal delicious!