Become a Sodium SnobEasy ways to cut salt intake for better health
Sodium, or what most people refer to as salt, is an essential part of your daily diet in small amounts. Unfortunately, many pre-packaged, frozen and canned goods are packed with levels of sodium that soar above the daily recommended amount, and that’s even before a few sprinkles from the salt shaker conveniently located on the table. Just one teaspoon of table salt contains 2,325 milligrams (mg) of sodium, which surpasses the 2,300 mg recommended per day according to the 2010 Dietary Guidelines. It is true that your body needs salt to regulate the balance of fluids, help transmit nerve impulses and to help in the contraction and relaxation of muscles. However, too much sodium can increase the risk of high blood pressure, heart disease and stroke.
The good news is there are a number of easy ways to monitor and cut down on the amount of salt that sneaks into your diet every day. Start by reading the nutrition label on a product before you choose to buy it. The amount of sodium in each serving is listed on all basic nutrition labels. Beware of sodium containing ingredients too, such as MSG (monosodium glutamate), baking soda, baking powder, disodium phosphate, sodium alginate and sodium nitrate to name a few. Look for products that say “Reduced-Sodium” directly on the packaging. These products contain at least 25% less sodium than the regular version. Products labeled “Low-Sodium” contain 140 mg of sodium or less per serving, while “Sodium-free” or “Salt-free” products contain less than 5 mg of sodium per serving. Buyers beware: these products can still contain a high amount of sodium. As a rule of thumb, try to avoid products that contain more than 200 mg of sodium per serving in order to stay within the recommended guidelines.
Another way to avoid meals full of salt is to limit the number of times per week you choose to dine out at restaurants. A report released by the Center for Science in the Public Interest found that meals at many popular chain restaurants contain more than a day’s worth of sodium. Some of the meals contained nearly four times the amount of recommended daily sodium intake! Save money and cut the salt by preparing your own meals at home with fresh foods. Fruits and vegetables are naturally low in sodium, and preparing your own meals with fresh herbs and spices will make your meal full of flavor without the extra sodium. If you do choose to dine out, ask that your meal be made by salt-free or low-salt preparation methods.
Shopping at your local bulk food store makes it easy to find products that are low in sodium and low in price! No MSG soup mixes, reduced sodium broths and other meal options like oatmeal and pasta just some of the items available that can help you reduce your sodium intake. There’s even reduced sodium snack options like nut thins, unsalted pretzels and unsalted nuts to help you keep a close eye on salt intake even at snack time.
To find a bulk food store in your area, simply type your zip code into this helpful store locator tool and start shopping!
Sources:
Zelman, Kathleen M. “Diet Myth or Diet Truth: I Don’t Need to Worry About Sodium.” Web MD. http://www.webmd.com/diet/features/diet-_myth-or-truth-i-dont-need-to-worry-about-sodium
“Sodium: How to Tame Your Salt Habit Now.” Mayo Clinic. http://www.mayoclinic.com/health/sodium/NU00284
