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Salt - the hidden amounts - are you getting caught??


Saturday, January 19, 2013

I was in a rush yesterday and needed something for lunch – so I dropped into a supermarket and grabbed some deli sliced turkey breast – just plain cooked sliced turkey breast - to go in a salad sandwich. I should point out this was loose turkey breast - so wasn't in a packet thus had no nutritional info - I found out the manufacturer and checked their web site to get the details!!
Great you might think – I used 1 slice bread, lettuce, tomato, grated carrot and 80g (2.8oz) turkey breast
This is the nutritional breakdown of my sandwich
• Calories 167.1
• Total Fat 4.3 g
• Saturated Fat 1.4 g
• Polyunsaturated Fat 0.0 g
• Monounsaturated Fat 0.0 g
• Cholesterol 0.0 mg
• SODIUM 1,116.2 mg
• Potassium 68.9 mg
• Total Carbohydrate 15.0 g
• Dietary Fiber 0.5 g
• Sugars 10.2 g
• Protein 19.6 g

Look at the sodium – bearing in mind the total maximum recommended for the day is 2,300mg – that turkey breast sure used a hunk of it, I assume in the processing. I wonder how often you get caught without realizing it – and have too much sodium in a day.

Salt – we all eat salt – our body needs a certain amount – but I wonder how many of you realize how much salt (sodium) you are actually eating in a day. I know a lot of you don’t add extra salt at the table these days – but what about the hidden sodium in foods??
You can track your sodium intake in your nutrition tracker by going to the bottom of the tracker and clicking the button “change nutrition goals” under the list of nutrients and the amounts you require there is a button “Add another nutrient to track” This opens a box with a drop down list . Select “sodium” and then click “save”
Sodium will then be added to your tracker down the bottom.

The following articles are useful Sparks references on sodium and why we should not have too much no matter what our age, or health at that time.

Shakin' It Up with the Skinny on Salt, The Danger is Not in the Shaker
www.sparkpeople.com/reso
urce/nutrition_articles.as
p?id=166

Easy Ways to Cut Sodium Intake, Lower Your Disease Risk by Reducing Your Salt Intake
www.sparkpeople.com/reso
urce/nutrition_articles.as
p?id=625

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Member Comments About This Blog Post:
SUNNYWBL 1/21/2013 6:16PM

    This is why I eat very little prepared foods, especially deli!

I am salt sensitive and limit my sodium to 1500 or less.

Thanks for the the great reminder!

emoticon emoticon emoticon

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2BEHEALTHYAGAIN 1/20/2013 11:22PM

    Ass a person with heart failure, salt is my enemy, Ideally I like to keep my salt at 1,700mg/day, but lately I haven't been doing very well with that. It's much easier to keep within my calorie range than it is my sodium!!
emoticon emoticon emoticon emoticon

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KARIDIAN1 1/20/2013 9:29PM

    Wow- that added up fast. Thanks for the reminder.

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CINDHOLM 1/20/2013 3:44PM

    emoticon for sharing this reminder.. emoticon

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4RASCALS 1/20/2013 1:13PM

    Thanks for the info. It's amazing how much salt is in our food. Will start tracking my salt intake as well

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WILMA102 1/20/2013 12:46PM

    I'm going to watch my labells more closely from now on

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IMEMINE1 1/20/2013 8:26AM

    emoticon I agree with you all. It is a battle with all the salt and sugar in everything.

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ROSAMARCELLE 1/20/2013 8:21AM

    I suppose the safest way is to cook from fresh, although that isn't always possible. My hat off to you for checking it out. emoticon

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READYBETTY 1/20/2013 7:28AM

    Totally agree with 1BEACHWALKER about how hard it is to get the sodium count under 2300. I track the sodium and try to keep it as low as I can but that's still usually over by almost twice as much. It sure helps to see it because it helps to explain some of the fluctuation in weight.

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OPALMOON 1/20/2013 7:22AM

    Very interesting!!!

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GOANNA2 1/20/2013 5:21AM

    Thanks for that. I always get sliced or shaved turkey
from the deli too. I had better make my own I guess.
That is a lot of sodium. I try and look at sodium content
when I buy things now.

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PHOENIX1949 1/19/2013 11:59PM

    emoticon

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1BEACHWALKER 1/19/2013 10:22PM

    Hi Ann: Thanks for the info on sodium...it to me is the most frustrating thing to conquer on our lifestyle journey! We don't add table salt very rarely- if at all, but you are right the sodium in things is ridiculous! Even milk we buy in the store has sodium! I think since I started tracking sodium there has maybe been 6-7 times I was below 2300 last year ! When you eat out forget about it! It is a shame they have to put so much of that stuff in foods! Yes, all natural, fresh foods are the way to go, but some things it is hard to get away from, unless you own your own cow, etc! Geeze! I have almost just about giving up on thinking I can get that count under 2300, but I know it can be done. Work in progress! emoticon emoticon emoticon

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DAWNWATERWOMAN 1/19/2013 10:22PM

    I tell you Ann. It seems that we have to REALLY look at all the labels so closely. Sodium is hidden everywhere as is sugar. I was recently diagnosed gluten intolerant and it is in EVERYTHING. Sigh. I hope that you're doing well. Love ya

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