spare the salt

The term salt if often used when talking about sodium in our diet. Table salt and other salts are made from the minerals sodium and chloride. The main nutrient we get concerned about when talk about salt intake is sodium because of the potentially harmful affects it has on our health. The daily recommended intake for sodium for adults is 1,500 milligrams. While it is recommended that we consume sodium sparingly, we must not forget the benefits that it has for our health. Sodium helps to regulate the fluid balance in our body, helps to maintain optimal pH balance and promotes muscle contraction. Consuming excess amounts can increase your risk for high blood pressure, stroke, heart failure, osteoporosis and dehydration. 

The American Heart Association found that 9 out of 10 Americans consume too much sodium at an average of 3,400 milligrams daily. That is nearly 2,000 milligrams over the daily recommendation. This is because nearly all the products in our food system from frozen vegetables to bakery items to snack foods have added sodium. Besides acting as a preservative in food, sodium helps to enhance the flavor, stabilizes the texture and enhances food color and overall appearance. However, nearly 75% of the added salt that Americans consume comes from processed foods according to Mattes and Donnelly who preformed research on dietary sodium sources. The heaviest hitters in their sodium content are prepared foods, canned foods and grains.

The Food and Drug Administration (FDA) has developed a great system to help consumers navigate the nutrition facts label  to better understand the sodium content of foods. You have probably seen these words on some of the food labels of your favorite foods. In fact, any label that has one of the following terms listed on it has been approved by the FDA.

Sodium Free: less than 5 milligrams of sodium per serving

Very Low Sodium: 35 milligrams or less per serving

Low Sodium: 140 milligrams or less per serving

Reduced Sodium: usual sodium content of the food has been reduced by 25% per serving

Light: usual sodium content of the food has been reduced by 50% per serving

Many food producers have caught on to the fact that consumers are now demanding products with less sodium to help promote overall health, but not all are up to par. Here are some tips on how to help you reduce the amount of sodium in your diet.

Eat fresh. Much of the sodium in our diets is found in processed foods. Eating foods that are fresh and not pre-made have much less sodium in them than their counterparts. Aim to eat more highly processed foods like lunch meats, cheeses, frozen meals and canned foods less often and in smaller portions.

Cook for yourself. By cooking food for yourself you are able to control the amount of salt you put in your cooking. One teaspoon of table salt has 2,300 milligrams of sodium! Imagine skipping all that excess sodium by experimenting with other herbs and spices. Visit the spice showcase for some ideas on how to use other spices in cooking.

Skip the salt. Put it in a place that is out of sight and out of mind that way you are not tempted to add it when cooking. Remove the shaker from the kitchen or dining room table too so you don’t add more. Once you start experimenting with other flavors like garlic, basil, curry and other herbs and spices you will not notice the absence of salt in your cooking.

Purchase lower sodium food options. Look at the nutrition facts labels of prepared foods you purchase and look for low numbers. A good amount for a food is 140 milligrams per serving.

Keep your eye out for canned food. If you are purchasing canned produce, soup or meat make sure you look at the sodium content before purchasing as these foods often contain high amounts. Look for the key words like “low-sodium”, “reduced sodium” or “sodium free” to make sure you are not over consuming. If you do purchase regular sodium foods makes sure to rinse them under water before preparing. This will help to remove some of the sodium they are canned in.