What I found interesting is that I discovered elsewhere that adults not only probably ingest too much sodium we don't get enough POTASSIUM which aggravates the problem. Also I found looking at a supermarket in Canada that the "no -name" (literally) brand of soy sauce had the least sodium in it even apparently less than the low sodium name brand (I would name it but I can't remember it was 3 wks ago).
Good article! I've eaten/cooked in a low-sodium/low-fat/lower sugar way for years. To be honest, it took about 3 weeks to get used to the low-salt foods but now anything that is prepared in a "regular" way has a salty taste to me. It is easier to control the sodium if you prepare your own food, but there are many ways to lower sodium even if you don't cook much. Outside of the "salty" snacks, etc. the worst offenders seem to be canned foods, frozen dinners, soups, prepared sauces and condiments. Rinse the canned foods in water to remove excess sodium. Use either fresh or frozen veggies and fruits, but beware of those that include a sauce--use the plain frozen items and prepare your own sauce; it only takes a few minutes. Cut down the salt in any recipe to 1/2 to 1/4 of what the recipe calls for and add a bit more of the spices/herbs used in the recipe. You can find sodium-free broth, tomato sauce, etc. if you look for it and once you find it, you'll know where to go next time you need it. Be cautious of foods that say "lower sodium," "30% less sodium," etc.on the label because this does not necessarily mean it is low in sodium, just that there is less sodium than their original product--it may still be high in sodium (like one person commented: it just means that there is 2X the amount of sodium rather than 4X the amount!) LEARN TO READ LABELS. Keep the salt shaker off the table; it's too easy to grab it and salt a plate full of food if it's sitting in front of you. Lowering you salt/sodium intake is one of the best things you can do for your health AND for losing and maintaining a weight loss.
12/30/2011 1:15:06 PM
One can easily find "lightly salted" nuts--however, why can't we find the light or no salt snacks like chips and pretzels?! I used to find "no salt added" pretzels at a Winn Dixie store. This store closed, and now I cannot find this product. I happen to dislike the taste of the highly salted chips and pretzels, not even considering the health aspect. All the salted potato chips, nacho chips, pretzels, are waaay over salted for my liking. How I wish there were "light salt" varieties. Please, food companies, hear this request!!!!
Because I'm a diabetic, I have to CLOSELY MONITOR my sodium intake. And although I DON'T add salt to any of the foods I eat, EVERYTHING (even non-fat milk) has sodium. I'm supposed to allow myself 2,400 milligrams of sodium a day. It's very seldom, I am UNDER that number.
I have read that MOST (not all) people get only about 13 to 15 percent of their daily sodium from salt added at the table. The rest of it is from the foods we eat.... I never learned to cook with salt so find foods cooked that way tastes way too salty to me.
Reducing salt intake is probably the hardest thing you will attempt.. everything you purchase is loaded with it.."reduced salt" just means there only 2x times the amount you need instead of 4x.. Cooking everything from fresh is the only real way.. and most of us don't have all day to stay in the kitchen...
I have lowered my sodium by not buying anything with more than 10% Sodium. I make a lot of my own sauces to get them lower in sodium than store brought. I struggle with spaghetti sauce. It still ends up being around 16% sodium, but much better than the average 28%. As for soup stocks, there are some organic ones that are low sodium from Trader Joe's & Pacific. I found a tomato juice that is low in sodium from Whole Foods called RW Knudsen Very Veggie. It has 610 mg of Potassium.
My problem is getting in my potassium & protein in everyday without going over on my vitamin A. It is like a puzzle trying to get everything right...
I too was often shocked in the nutrition tracker at the amount of sodium I was consuming some days, even though I never add salt to anything . I have b/p issues and am now scrutinizing labels carefully for sodium, as well as calories and fat grams.
Lowering sodium is often a challenge for us, even though we're vegans who cook most of our food from scratch. We've started doing that with beans as well, recently, and as much as possible, with tomatoes. But even with these efforts, some days sodium is higher than we'd like. We are finding that it's also a matter of balancing menu choices from day to day - rather than scheduling a moderately high sodium dish with another on the same day, we need to move things around a bit if necessary. We are also interested in trying a variety of salt replacement products and I'd love to see some simple spice mixtures in SP we can use.
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