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CHRISSY27D Posts: 56
2/21/08 2:49 P

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thanks so much for the tips!

If you fall down...get right back up and keep trying. Do NOT lose sight of those goals!!!

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NIAMHCAS's Photo NIAMHCAS SparkPoints: (17,996)
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2/21/08 6:04 A

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Hidden Sodium: Where Does It Lurk?
By Frances Largeman, R.D.

The No. 1 reason people choose the foods they eat over convenience and health is flavor. One of the easiest and cheapest ways to make food taste good is by adding salt to it. A few salty foods in your diet won't do any harm, but most American diets are laden with sodium.
Here are the cold, hard facts. The body requires only 500 milligrams of sodium each day. The American Heart Association recommends no more than 2,400 milligrams of sodium per day, but most of us take in more than 4,000 milligrams every day.

Excess sodium intake can lead to high blood pressure (hypertension) but not by itself. Family history, age, smoking, excess weight and a sedentary lifestyle also contribute to the condition. Additionally, some people, particularly African-Americans, are especially prone to hypertension. High blood pressure is defined as a reading of 140 or higher over 90, or higher.

More than 50 million Americans or one in 4 have high blood pressure and a third of them don't know it. High blood pressure contributes to the risk of heart and kidney disease and stroke.

Salty Situation
Though it can't prevent high blood pressure, cutting back on salt can help regulate hypertension. But experts suggest that even people who are otherwise healthy should moderate their sodium intake.

You can cut that intake by making wise food choices. A good place to start is by eliminating processed foods, which account for more than 75 percent of the salt we eat. If you eat out a lot, you should know that many restaurant meals contain a day's worth of sodium.

What's more, not all foods that contain sodium have a salty taste. That's why it pays to read labels. Look for food products that say "low sodium" on the package. They have 140 milligrams of sodium or less per serving. Products marked "very low sodium" have no more than 35 milligrams. Some products say "no added salt," but they may have natural sodium, so check the label.

Stay Balanced
Try to eat more fresh fruits and vegetables make your goal between five and nine servings a day. A low-fat diet rich in fruits and vegetables has been shown to lower blood pressure significantly. The DASH (Dietary Approaches to Stop Hypertension) eating plan was developed by the National Heart, Lung and Blood Institute an arm of the National Institutes of Health. In addition to limiting sodium, the DASH diet is rich in fruits and vegetables, and includes low-fat dairy products.

Limit your intake of these foods:

All prepared foods (such as pizza, Chinese food and Mexican food)
Packaged foods
Potato and corn chips
Canned soups and vegetables
Frozen meals
Cured and smoked meats
Bacon ham and sausage
Smoked fish
Natural and processed cheeses
Hold the Salt Shaker
Aside from not adding additional salt to your food (remember, taste your food before you reach for the shaker!), there are plenty of other ways to reduce the amount of sodium in your diet:

Use citrus juice, like lemon and lime, to brighten up the flavor of food.
Add fresh herbs like cilantro, basil, thyme and rosemary to your foods for a savory punch without added salt.
Try salt-free seasoning blends to add a kick to soups, casseroles and other dishes.
Use onions and garlic to add dimension and flavor to sautes, stir-fries and sauces.
Rinse canned vegetables to remove some of the added salt and sugar from them before using.


Sodium Content of Common Foods
All values are given in mg of sodium for a 100 g (3.5 oz) food portion. These values are a guide. More accurate values are given in the Nutritional Information on the package of most products, in the form of mg of sodium per serving.
Apple, raw unpeeled 1
Apple juice, bottled 1
Applesauce, sweetened 2
Asparagus, cooked 1 (regular canned 236)
Avocado 4
Bacon, cooked 1021
Bacon, canadian 2500
Baking powder 11,000
Banana 1
Barly, pearled 3
Beans, Lima 1 (regular canned 236)
Beans, snap green, cooked 4 (regular canned 236)
Beans, white common, cooked 7
Beans, canned with pork and tomato sauce 463
Bean sprouts, cooked 4
Beef, roasted broiled or stewed 60
Beef, corned 1,740
Beef hash, canned 540
Beef, dried 4,300
beef hamberger 47
Beef pie or stew, commercial 400
Beets, cooked 43 (regular canned 236)
Beverages, beer 7
Beverages, liquor 1 (avoid margueritas with salt!)
Beverages, wine 5
Beverage, soda 0 to 100 (check can)
Beverage, fruit drink 0
Beverage, water 0
Biscuits 630
Blackberries 1
Bluefish, cooked 104
Bouillon cubes 24,000
Bread 300 to 500
Broccoli, cooked 10
Brussel sprouts, cooked 10
Butter, salted 826 (unsalted - less than 10)
Cabbage 20
Cakes 100 to 300
Candy, caramels, fudge 200
Candy, hard, marshmallow, peanut brittle 30
Cantaloupe 12
Carrots 40 (regular canned 236)
Cashews, unsalted 15
Cauliflower 10
Celery, raw 126 (cooked 88)
Cereals bran, wheat, crude 9
Cereals, commercial 700 to 1100
Cereal, Corn grits 1
Cereal, Cornmeal 1
Cereal, Farina, dry 2 (cooked salted or instant 160)
Cereal, Oatmeal, dry 2 (cooked salted 218)
Cereal, Rice flakes 987
Cereal, wheat flakes 1000
Cereal, wheat, puffed 4
Cereal, wheat, shredded 3
Cheese, cheddar 620
Cheese, processed 1189
Cheese, cottage 406
Cheese, cream 296
Cheese, Mozzarella 373
Cheese, Parmesan 1,862
Cheese, Swiss 260
Cherries, Raw 2
Chicken, cooked, without skin 60 to 80
Chicken pot pie, commercial 411
Chickpeas, dry 8
Chicory 7
Chili con carne, canned with beans 531
Chili powder with seasonings 1574
Chocolate, plain 4
Chocolate syrup 52
Clams, raw soft 36
Clams, hard, round 205
Cocoa, dry 6
Cocoa, processed 717
Coconut, fresh 23
Coffee, instant, dry 72
Coffee, beverage, 1
Collards, cooked 25
Cookies, Fig bars 252
Cookies, oatmeal 170
Cookies , plain 365
Corn, sweet, cooked 0 (regular canned 236)
Cowpeas, dry, cooked 8
Crabmeat, canned 1000
Crackers, Graham 670
Crackers, saltines 1,100
Cranberry juice or sauce 1
Cream 40
Cucumber 6
Dates 1
Doughnuts 500
Duck 74
Eggplant, cooked 1
Egg, whole, raw 74 (whites 152, yolk 49)
Endive, curly 14
Figs 2
Flounder 78
Flour 2
Fruit cocktail 5
Gelatin, dry 0 (sweetened, ready-to eat 51)
Grapefruit, fresh, canned or juice 1
Grapes 3
Haddock, raw 61 (battered 177)
Heart, beef 86
Herring 74
Honey 5
Honeydew melon 12
Ice cream, vanilla 87
Jams and preserves 12
Jellies 17
Kale, cooked 43
Lamb, lean 70
Lard 0
Lasagna 490
Lemon, juice or fresh 1
Lettuce 9
Lime, fresh or juice 1
Liver, beef 184
Liver, pork 111
Lobster 210
Macaroni, dry 2 (commercial with cheese 543)
Margarine 987
Milk 50
Milk, buttermilk 130
MIlk, evaporated 106
Milk, dried 549
Molasses, light 15 (Dark 96)
Muffins, plain 441
Mushrooms 14 (canned 400)
Mustard, prepared yellow 1,252
Mustard greens 18
Nectarine 6
Noodles, dry 5
Nuts, in shell 1 (processed nuts may contain high amounts of salt)
Oil, corn 0
Okra, 2
Olives, green 2,400
Onions, green 5 (mature 10)
Orange peeled, juice, canned or juice 1
Oysters, raw 73
Pancakes 425
Papayas, raw 3
Parsley 45
Parsnips, cooked 8
Peaches 2
Peanuts, roasted 5 (salted 418)
Peanut butter 607
Pears 2
Peas, cooked 2 (regular canned 236)
Peas, dried 40
Pecans, shelled 0
Peppers, green 13
Perch 79
Pickles, dill 1,428
Pickles, relish, sweet 712
Pie 250 to 450
Pie crust, baked 617
Pike, walleye 51
Pineapple, raw or canned 1
Pizza, cheese 702
Plums 2
Popcorn, salted with oil 1,940
Pork 65
Pork, cured ham 930
Pork canned ham 1,100
Potatoes, baked, boiled or french fried 2 to 6
Potatoes, mashed salted 331
Potato chips, up to 1000
Pretzels 1680
Prunes 4
Pumpkin, canned 2
Radishes 18
Raisins, dried 27
Raspberries 1
Rhubarb 2
Rice, dry 5 (cooked salted 374)
Rolls, bread or sweet 400 to 550
Rutabagas 4
Rye wafers 882
Salad dressing 700 to 1300
Salmon 64 (canned 387)
Sardines, canned 400
Sauerkraut 747
Sausage, pork 958
Sausage, Frankfurter 1,100
Sausage, Bologna 1,300
Scallops, 265
Shrimp 150
Soup, canned 350 to 450
Spaghetti, dry 2
Spaghetti with meatballs, canned 488
Spinach, raw 71 (cooked 50)
Squash 1
Strawberries 1
Sugar, white 1 (brown 30)
Sunflower seeds 30
Sweetpotatoes 12
Syrup 68
Tapioca, dry 3
Tomato 3 (canned 130)
Tomato ketchup 1,042
Tomato juice, canned 200
Tongue, beef 61
Tuna in oil 800
Turkey, 82
Turnips 34
Veal 80
Vinegar 1
Waffles 475
Walnuts 3
Watermelon 1
Wheat germ 827
Yeast, compressed 16 (dry , active 52)
Yoghurt 46

Page generated by: Alec N. Salt, Ph.D.,
Cochlear Fluids Research Laboratory,
Washington University, St. Louis

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