Watch out... before you decide to eat those frozen dinners and box meals, consider the following information. First off, let's state the basics:
*It is suggested that we have no more than 1,500-2,400 mg of sodium a day. This replaces your daily loss of sodium. In fact, one teaspoon of salt is enough to meet this daily requirement.
* Sodium is 100% necessary for the body to stay alive. It helps the body absorb major nutrients, maintain the right balance of fluids in your body, transmit nerve impulses, and influences the contraction and relaxation of muscles.
The amount of sodium kept in the body is regulated by the kidneys. When sodium levels are below normal, your kidneys conserve sodium. When sodium levels are high, they release sodium in your urine. Okay, so say your kidneys can't get rid of enough sodium. Then, the sodium leaks into your blood. Since sodium attracts water, your blood volume gets higher, making it harder for the blood to work to get through your blood vessels, increasing pressure in the arteries (...if you haven't guessed it already, we're talking about increasing blood pressure right now). This can lead to heart attacks, cirrhosis, and chronic kidney disease.
A pinch here and a dash there can quickly add up, so be aware and count your milligrams! 11% of the average American's salt intake comes from cooking. But when you're cooking, you can physically see the amount of salt you are adding to your food. Now, what about the salt that you can't see?
77% of the average American's sodium comes from processed or prepared foods.
When reading the front of the box, you will see things like "Low-Sodium" or "Sodium Free". Here is what they really mean:*Sodium-free and salt-free: less than 5 mg of sodium per serving.
*Low sodium: 140 mg or less per serving.
*Light in sodium: 50% less sodium than the comparison food.
*Very low sodium: 35 mg or less per serving.
We typically consume more sodium than we need daily, especially those of us who love to eat our food out of boxes and bags. Here are some ways to cut sodium intake:
Strategies to cut salt intake include:
*When you cook, either add small amounts of salt or none at all.
*Prepare foods with sodium-free spices such as basil, bay leaves, caraway seeds, curry, garlic, ginger, lemon, mint, oregano, parsley, pepper, rosemary, sesame and thyme. You'd be surprised how much sodium they put in spices.
*Add little or no salt at the table. Learn to enjoy the natural flavors instead of adding salt to enhance them.
*READ LABELS (I can't stress this enough), looking for sodium content.
*Eat high-salt foods in moderation or look for low-sodium options.
*Eat foods that are lower in sodium, such as fresh vegetables and salads, homemade soup, shredded wheat, puffed rice or wheat, oatmeal, low-sodium, ready-to-eat cereals, salt-free matzo,beverages such as fresh fruit juices, seltzer water, or sodas other than club soda or saccharin-flavored soda, sandwiches with nitrite-free meats, such as turkey and chicken breast
The following are foods that are especially high in sodium:
*Food prepared in brine, such as pickles, olives, and sauerkraut
*Salty or smoked meats, such as bacon, bologna, corned or chopped beef, frankfurters, ham, lunch meats, salami, salt pork, sausage, and smoked tongue
*Salty or smoked fish, such as anchovies, caviar, salted and dried herring, sardines, and smoked salmon
*Beverages such as saccharin-flavored soda and club soda
*Snack items such as corn chips, potato chips, pretzels, salted popcorn, salted nuts, and crackers
*Sodium-heavy spices and sauces, such as bouillon cubes, celery salt, garlic salt, seasoned salts, soy, steak sauces, Worcestershire, and barbecue sauce
*Cheeses, especially processed types
*Canned and instant soups, canned or frozen vegetables
*Ready-to-eat cereals
*Fast food (Just stay away from this in general and your body will thank you!)
*Baking soda and baking powder
*Prepared horseradish, ketchup and mustard
1 comment:
See, I told you how high the salt content is in packaged and processed foods. I watched your Grandmother freak out over labels for years. It was justified though. The poor thing is highly reactive to sodium- it sends her blood pressure soaring whenever she eats out at restaurants.I really can't resist a can of tomato soup every now and then. It makes me feel like I'm 6 years old. Too bad it makes my fingers plump up like little sausages afterwards. It really takes alot of work to eat healthy because the best is homemade.Pooh!
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