Limiting Salt Intake

Source:  American Heart Association

We hear a lot about watching the amount of sodium in our foods.  Did you know that the recommended amount of sodium for a healthy person is about a teaspoon of salt, or 2300 mg, a day.  We usually eat much more than that!

Do you know what foods have higher amounts of sodium?  There are 6 popular foods that we eat that have lots of sodium, even though they don't really taste salty.  Let's take a look at what these foods are and find some ways to cut down on the sodium that we eat each day.

1. Breads and Rolls -- Breads and rolls can contain 100-200 of sodium per piece.  This can really add up when making a sandwich.  Look for whole grain bread with 200mg of sodium or less per serving.  Use whole grain pita pockets or whole grain English muffins for a twist to your regular sandwich!
2. Cold cuts and cured meats -- Sandwich meats are usually packed with sodium.  Just two ounces of deli meat can have half of our daily recommended sodium intake.  Look for low-sodium meats or make sandwiches with hummus, egg whites, veggies or low sodium tuna instead.  Try a Crunchy Vegetable Wrap for a healthy alternative to the normal sandwich. 
3. Pizza -- Pizza is a household favorite that everyone loves.  Many of the ingredients that go on a pizza can really add lots of sodium.  Choose a low sodium crust and change up the pizza by adding olive oil instead of tomato sauce, limit the amount of cheese added, and load up on veggies!  Make MyPlate Pita Pizzas at home with the kids and let them add their favorite veggies to make it their own. 
4. Poultry -- Poultry (chicken and turkey) can sometimes have broth or a sodium solution added that increases the amount of sodium in each serving.  Read the label and only choose chicken that has no added ingredients or seasonings.
5. Soup -- Many canned soups have one days' worth of sodium in a single serving!  Look for low-sodium canned soups or make your own homemade soup.  Make a homemade Chicken Noodle Soup recipe at home for the family.
6. Sandwiches -- Burgers and sandwiches may contain a lot of sodium, especially from a restaurant.  Try asking that the sandwich be grilled and plain (without cheese and other condiments).  This will help reduce the amount of sodium.   Instead of the whole sandwich, order a half sandwich and then add a side salad or fruit to your meal.

For additional ways to reduce the amount of sodium in your meals, visit our previous blog post, Salt = Sodium.  

Sodium in Processed Foods

Most people in the United States eat much higher amounts of sodium than they should.  Eating foods with too much sodium can lead to increased blood pressure, which can contribute to heart disease and the risk of stroke.  Salt and sodium are not the same, yet both words are often used in place of each other.  Ninety percent of the sodium consumed is in the form of salt. 

More than 75% of the sodium Americans consume comes from processed, pre-packaged, and restaurant foods.  Only a small amount comes from using the salt shaker, either added during home cooking (5%) or at the table (6%).

Where does sodium come from?  The most popular foods that can add high levels of sodium include:
 

Food	Helpful Tips
Breads and rolls	1 slice of bread can be 80 to 230 milligrams of sodium
Cold cuts and cured meats	1 serving, about 6 thin slices of deli meats can add as much as half of your daily recommended sodium
Pizza	Limit cheese and add more veggies to your next slice
Poultry	Sodium in poultry products will vary with the preparation method
Soups	Check labels to find lower sodium varieties
Sandwiches	Try a half sandwich with a side salad

How much sodium should be consumed?  According to the Dietary Guidelines for Americans, 2010: 

• Americans aged 2 years and older should consume less than 2300 milligrams of sodium per day.
• People aged 51 and older and those of any age who are African American or who have high blood pressure, diabetes, chronic kidney disease, should further reduce their sodium intake to 1500 milligrams per day.

Research has shown that over time, your taste buds can adjust to prefer less salt.  How can you reduce the amount of sodium you consume?

• Compare nutrition facts labels on similar canned and packaged foods and choose the one with the lowest amount of sodium.
• Purchase fresh fruits and vegetable or canned products with no added sodium.
• Avoid or limit your use of canned and pre-packaged meat products.
• Rinse regular canned foods such as beans to help reduce the amount of salt.
• Select frozen vegetables without added sauces.
• When preparing food at home, season foods with fresh herbs and spices in place of salt.
• Use "low sodium" or "no salt added" ingredients in recipes.
• Whether eating at home or at a restaurant, select small portions to help limit how much salt you eat.
• Request restaurant nutrition information to be available to make healthier, lower sodium choices.

For more information on how you can reduce the sodium in your diet, visit: http://cdc.gov/salt