A little background research on salt will give you a better idea about how it affects our bodies. Salt is made up of 40% sodium and 60% chloride. We all need some sodium to regulate our body fluids. Every cell in our bodies is coated in a salt solution. The amount of sodium we eat directly affects the amount of fluid around each cell. If we eat a lot of salt, the body retains more of it and also more water to make it into a solution. This is called retention. So it follows that if we eat less salt our bodies retain less salt and less water. So we will actually lose weight. Sodium is needed to ensure our muscles and nerves function correctly and to help keep our blood pressure normal.
Even though the doctor tells you to eat a low sodium diet, you still may wonder what does that really mean. Many times if you don’t ask for specifics, they will assume you know how to follow a low sodium diet on your own just by cutting back. I, myself eased up on using salt, therefore that meant I was eating a low sodium diet. I am finding out just how misguided my thinking really was. I look at the sodium content on the labels but still can’t determine whether a food is actually high in sodium. I figured the higher the number the higher the sodium. But once again, I wondered what number made a food item high in sodium. In one of my previous posts I discovered that the recommended daily allowance for sodium intake was 2400mg a day, so this was a start. When checking the labels on certain foods, the sodium levels were never high as 2400mg. So, I thought I must be doing all right. However, I have found some useful information that should clear things up a bit more.
It is strongly recommended that we should have no more than four grams of salt a day - that is about three quarters of a teaspoon (one teaspoon of salt has about 2,300 mg sodium). Salt occurs naturally in our food and there is no benefit in adding extra. Select foods that contain less than 5 percent of the daily value for sodium (or about 100mg per serving). Experts suggest limiting any food that has more than 480mg sodium per serving. MayoClinic.com advises not going over 2,300 mg of sodium for healthy adults and 1,500 mg if you have kidney disease, high blood pressure or are diabetic. MayoClinic.com also recommends the lower amount for middle-aged or older people. Therefore, a low sodium diet is a diet that includes no more than 1,500 to 2,400 mg of sodium per day.
Be aware that this vital but overused mineral (salt) comes in different guises, such as monosodium glutamate (MSG), found so frequently in convenience foods as a flavor enhancer; sodium bicarbonate used as a raising agent in baking; sodium nitrite used as a preservative and a cured meat colour enhancer; sodium saccharin is a sweetener; sodium alginate is used as an emulsifier in ice creams and drinks; sodium sulphite is a preservative in some dried fruits; and sodium benzoate is a preservative in commercially produced sauces, dressings and relishes. Many people are unaware of just how much salt they consume on a daily basis, just because you don’t add salt to your frozen dinner, that can of soup or pack of Ramen noodles doesn’t mean you eat a low sodium diet. You have to also avoid consuming too much salt from the dairy aisle. Purchase milk, yogurt, ice cream and low-sodium cheeses rather than high-sodium buttermilk, processed cheese and cottage cheese. Check out “Guidelines for a Low Sodium Diet” it has good information on high sodium foods, including dairy and some low sodium alternatives. “Low Salt Recipes for a Heart Healthy Diet” appears to have some good recipe choices for low salt meals you can prepare.
Low Sodium Label guidelines set by the FDA
The FDA has certain guidelines when it comes to sodium. There are several labels that tell you something about how much sodium is in the product. These labels can help you regulate how much sodium you consume if you understand what they mean.
Food labeling has been standardized by the U.S. government's National Labeling and Education Act. Nutrition labels and a list of ingredients are required on most foods. This way it is easier to make a selection of healthy low-salt foods and low sodium meals. If you can't tell how much sodium is in a product, ask your doctor or dietitian, to show you how to read food labels and apply the information when selecting foods for your low sodium or reduced sodium diet.
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 level is reduced by 25%
There are many low salt food resources to help you understand more about how to follow a low sodium diet. Even if you are not diabetic or don’t have high blood pressure, it is a good health practice to lower sodium in your diet. High sodium diets can lead to all kinds of health problems that may not manifest until you are older. For more low sodium resources refer to “LOW SALT FOODS: Your Resource for a Low Sodium Diet” where they have a list of brand name products that are low in sodium and you can learn more about food labeling guidelines and tips on lowering your salt intake.
Following a low sodium diet may seem like a lot of work for someone who may be very busy, have a big family and lots of responsibilities. If you can make a few small changes a little at a time, you will soon begin to drastically limit your salt intake. This can be done in several ways, at home, the supermarket and dining out.
How to Reduce Your Salt Intake:
At Home
Eliminate the saltshaker: Don’t salt before you taste. Break the habit of automatically reaching for the saltshaker.
Use less salt in cooking: In most recipes salt can be reduced or, in many cases, omitted without compromising the flavor. Use more herbs and spices, particularly onion and garlic powder. Also, low-sodium bouillon can add extra flavor, as can wine, vinegar, lemon or lime juice.
Prepare low-salt recipes: Get a good low-sodium cookbook.
At the Supermarket
Eat more fruits and vegetables: Use less prepared foods — the less processing, the less sodium.
Choose lower sodium prepared foods: Look for items labeled sodium free, low sodium, reduced sodium, unsalted, and no salt added.
Read the label: Know how much sodium is in each serving. If the label says 150mg sodium per 1/4 cup and you eat 1/2 cup, you're consuming twice as much.
Be alert to “salty” terms: like brine, cured, marinated, pickled, and smoked.
Eating Out
Avoid soups: Most are loaded with sodium and can exceed 1,000mg per serving.
Use oil and vinegar on salads: Stay away from creamy dressings. Avoid salads made with mayonnaise, like potato salad and coleslaw.
Ask that no salt is added to your entrée: Many restaurants will accommodate your dietary restrictions.
If you find that you need more guidance and help beyond just watching your salt intake and reading labels, then it is suggested that you follow a diet especially for lowering high blood pressure like The Dash Diet. The DASH diet is a low sodium plan that has additional benefits to lower blood pressure, cholesterol, and improve heart health. It even helps to reduce the risk from consuming more than the recommended amount of sodium. The DASH diet is rich in the blood pressure-lowering foods that include vegetables, fruits, low-fat and nonfat dairy, nuts/beans/seeds, and it also emphasizes whole grains, lean meats/fish/poultry, and heart-healthy fats. It is rich in fiber, vitamins, minerals and other nutrients that have been shown to improve heart health and may be associated with lower risks of other health issues. The DASH diet is based on the research, "Dietary Approaches to Stop Hypertension." It is recommended by The National Institutes of Health, the American Heart Association, and the Dietary Guidelines for Americans.
The 2010 Dietary Guidelines recommend that most people reduce sodium to less than 1500 mg/day. Younger, healthy people without high risk for hypertension should reduce sodium to less than 2300 mg. These new guidelines mirror the Dietary Recommended Intake (DRI) which were issued several years ago.
Who needs to try to keep sodium to less than 1500 mg/day?
First it helps to know who is sensitive to salt. You may already know that you are retaining fluid after high salt meals if your watch or rings get tight, or perhaps your socks leave marks on your ankles. In general, people become more salt-sensitive as they age, and African Americans are more sensitive to salt. If you have high blood pressure, you should be watching your salt intake. Eating a diet rich in potassium is associated with helping the body flush out excess sodium. And African Americans may especially benefit from this kind of diet. The DASH diet won't overcome a poor, high-salt diet, but it will help to lower blood pressure even more if you keep sodium intake under control.
All Americans are recommended to keep sodium intake less than 2300 mg, by the DRI (Dietary Recommended Intake). For people with high blood pressure, the recommendation is 1500 mg or less per day.
As you can see, it is very easy to consume excessive amounts of salt daily even when you live a healthy lifestyle. But, once you are aware of the many ways that sodium can creep into your meals, you can better control your sodium intake. This can be done just by preparing healthy fresh meals, eating less processed foods, choosing lower sodium foods like dairy, soups and frozen meals. Oh, and ditch the salt shaker. Continue to make the healthy tweaks in this fitness project to help you maintain a healthy diet.
Assignment
Pick three foods you would normally add salt to and then chose the lower sodium version if it’s a prepackaged product or chose a different seasoning like Ms Dash instead of shaking on the salt. In your food journal, you should now jot down the amount of sodium in your meals especially if you have high blood pressure, this will give you an idea of how much sodium you are really consuming. Remember, to shoot for lower than 1500mg if you have high blood pressure and less than 2300mg for the average person.
Weekly Checklist (Weeks 1-19)
Drink 8 glasses of water every day
Eat a Hearty Healthy breakfast
Get movin’ by walking or aerobics
Eat an Apple or Pear everyday
Say no to your poison, ditch the junk food
Go a little nuts by eating a handful of nuts
Toss Up a Big Bowl of Salad
Take Your Vitamins
Pump It Up!!!
Trade Up Your Drinks
Sprinkle Some Flax on It
Abs are made in the kitchen
Trade Up Your Dairy
Grab a Superfood
Plan Your Healthy Day
Trade Up Your Oil
Eat Lower on The Glycemic Index
Whip Up A Power Smoothie
Willpower Versus Skill-power
Ditch The Salt
References
“7 Day Low Fat Low Salt Diet Plan: to change your eating habits for life” by Carolyn Humphries, pg 12-13
“Foods for a Low-Salt Diet” by Debbie Mayne
http://www.livestrong.com/article/192311-foods-for-a-low-salt-diet
“LOW SALT FOODS: Your Resource for a Low Sodium Diet”
http://www.lowsaltfoods.com/
“Low Salt, Low Sodium, and the DASH Diet”
http://dashdiet.org/low_salt_diet.asp
“Guidelines for a Low Sodium Diet”
http://www.ucsfhealth.org/education/guidelines_for_a_low_sodium_diet/index.html
Picture Source
The Dash Diet
https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcR92Rrb9t4yrhbeYQNz1iya1alN7-YGypTxq4pFkLT7bwIRw2mcoKvmGNQ
No Salt
https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcRjopltONJ2OLnKDDtFQreBAdkBWwSLyzFQJQouC_Y3-7Bk4hvISVnlkVY
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