I do a lot of cooking, and I try to pick recipes that are healthy and I think my family will enjoy. Any time I make something that’s lower in sodium, I can tell right away. My first instinct is to grab the salt shaker because I like salt. But I’ve been trying to make a conscious effort to limit the salt I add to my food for a few reasons: I want to set a good example for my kids, and I know that I already get too much salt in my diet without adding more. A new report from the Centers for Disease Control says the majority of Americans consume too much salt in their diet. The report says that 9 out of 10 people ages 2 and older eat more than the recommended amount of sodium each day. What might surprise you is where the sodium is coming from. It’s not chips and other salty snacks, but rather foods like bread (which can contain as much as 230 mg of sodium per slice). If you eat a few pieces or more each day, those numbers can really add up. For the average person with no health conditions or risk factors, the recommended limit is 2,300 milligrams of sodium daily. For those with high blood pressure and other risk factors, it’s 1,500 milligrams per day. The average American consumes about 3,300 milligrams of sodium per day, not including additional salt they add to their food. If you’re not already aware of how much sodium you’re consuming daily, chances are it’s too much. “The report identified the top 10 sources of sodium in our diets, which include a lot of food we find tasty. These are, in order: breads and rolls, luncheon meats, pizza, poultry, soups, cheeseburgers and other sandwiches, cheese, pasta dishes, meat dishes such as meat loaf, and snack foods like potato chips and pretzels. These foods account for 44 percent of all the sodium we eat in a day. About 65 percent of our total daily sodium comes from foods we buy at the store. But within some of the food categories, such as pizza, about 50 percent comes from foods we buy at restaurants and fast food outlets.” Sodium is a mineral that occurs naturally in foods that you eat every day, including meats, nuts, grains, and dairy. These can all be considered part of a healthy diet. Since the majority of the sodium we consume is found in processed foods like crackers and lunchmeat, it’s important to read labels at the grocery store. Can you pick a jar of spaghetti sauce that’s lower in sodium but tastes just as good? Can you avoid or limit those foods that contribute the most sodium to your diet? Eating a diet lower in processed foods but high in fruits and vegetables will help keep those sodium levels in check. Looking for more easy ways to cut your sodium intake? Find out the skinny on salt and learn how to use herbs and spices to spark up your food. Do you try to watch your sodium intake? Do you have any tips that might help others struggling with it?
Like what you read? Get your free account today!
Got a story idea? Give us a shout!
|
More From SparkPeople
|
Comments
I was able to get off of diabetic meds in 2011. I have become a label reader to boot and do all my own cooking. When out, of course, all that can be done is make the best choices.
Great article. Report
If only the salty chips, pretzels etc. could have one third the salt, I would much prefer this, and perhaps many others would also. In recipes I reduce the salt ingredient significantly--- and taste is still great. Report
I know that I'm doing better than when I was eating all that salty stuff but it's such a pain sometimes.
What have other people done? Report
I also have been working to reduce/ eliminate most processed foods and take out (stupid Chipotle and their exorbitant amount of sodium!!) from our diet. It's not always the easiest thing, but I'm worth it! And I remember cutting out the salt shaker from my diet when I was around 10, once your taste buds adjust its not so bad, and you actually come to find that the foods you used to love SOOO much due to their saltiness have become OVERLY salty and aren't as good as you once thought. Just my 2 cents on the subject =) Report
"For the average person with no health conditions or risk factors, the recommended limit is 2,300 milligrams of sodium daily. For those with high blood pressure and other risk factors, it’s 1,500 milligrams per day."
Note that says AVERAGE person with NO health conditions or risk factors. I can't believe someone jumped right in with "don't post articles like this because I have this health condition that requires I eat more sodium." Well, yeah, that's because this article does not apply to you, because you are not an AVERAGE person with NO health conditions or risk factors!!!
For the vast majority of people, we need to drastically reduce our sodium intake. The research is there, and has been done for several decades, about how much our increased sodium intake is linked to some really serious health issues.
This of course does not apply to the very small minority of people who may have health conditions which require them to consume more sodium. But MOST of us will increase our health if we REDUCE and RESTRICT sodium. The research is all out there. (Just don't trust the research backed by the Salt Institute. Umm, hello? Why would the Salt Institute, interested in selling more and more salt, ever recommend cutting back? Of course they will fund studies which "appear" to "prove" that we need more sodium.
The piece most people miss is that while decreasing sodium, most people will also do better if they increase their intake of higher-potassium foods (fresh fruits and veggies and legumes). Most. Again, not for those with certain FEW health issues that preclude them. But MOST people will find their health increase when they restrict sodium and increase their consumption of potassium-containing foods.
GREAT article! Thanks for posting it! We really need to get the word out about how bad sodium is for the vast majority of people. NOT the few with certain health issues, but for MOST of us! Report
I found out I had low BP after I passed out (without injury, thankfully). When I was told I needed to consume more salt for it, I was afraid to do so because of an overwhelming majority of blogs and articles like this, always railing against the evils of salt.
Salt is detrimental for the health some people and good for others, but all in all, it is a necessity for the functions of our bodies. Report
The issue isn't even really the sodium, it's the awful preservatives that contain the sodium. Preservatives are in all of processed foods mentioned, but not in whole foods. Americans eat so many preservatives these days that our bodies don't even decompose at the same rate as other bodies after dying. So just don't eat as much canned, frozen, and factory-made frankenfoods, and you'll be fine!
Also, whenever I don't think a dish is salty enough, I add a little acid before salting it. A splash of red wine or cider vinegar or a squeeze of citrus will brighten the flavor of a dish and kick your mouth into overdrive, much as salt does only with more health benefits. Report
And now as prices rise, a new,unwanted way to add sodium to your diet, a lot of fresh chicken breasts carry the following small type in the ad's "up to a 15% flavoring solution added" IE Sodium. And yet they still call it "Natural" ;-( Used to be only the frozen, bulk breasts were treated that way, now you can pay 3x as much and get organic and avoid the unneeded additives.
Report
It shouldn't have been a suprise seeing as my mom had been diagnosed with the same thing when she was younger.
I immediately consulted a dietician at my mom's dialysis center to set me on the right path. She gave me a booklet from the American Association of Kidney Patients that is a nutrition counter. It lists pretty much all the foods and their sodium, protein,calories and portion sizes.
was completely shocked at the amount of sodium. My morning staple had always been a blueberry muffin (which I now cannot have) it has 251mg in a 2 oz serving. I am allowed only 200mg per serving and less would be better.
Needless to say, my whole outlook on food had to change. I now do not eat processed foods and I make my own salt-free mixes of spices. I even made one to take with me if we go out to eat. That way I will not be tempted to use salt because I already have my own better tasting version.
I don't cook with any salt whatsoever and even my husband has cut back because he likes the taste of my homemade spices better. Report
This is a great informative blog. We do need to read labels! I have been tracking sodium on my tracker. It is amazing the hidden high sodium places that in my opinion are not even necessary. Thanks for the info! Report
So I'm glad to continue checking on the sodium content of things I eat--and to stay away from sauces, etc. at restaurants. (no one adds salt to the romaine on the salad bar--yet--do they?) Or to coffee? maybe there's hope for the flowers yet. Report
Spark has caused me to totally change my eating! Yeay! Now I make most every breakfast, lunch and dinner. That is the only way to keep my intake below 1500mg. Report