Tips for eating less sodium and finding salt in your diet

December 1, 2009 by  
Filed under Education

Your body only needs about 2000 mg of sodium a day. Most people eat as much as 3000 – 6000 mg a day. Here are some ways you can cut down on the amount of salt you eat everyday:

eat fresh or dried fruits and vegetables or canned foods that are low salt or nor salt

take the salt shaker off the table

don’t add salt when you cook

eat baked, broiled, steamed or poached foods

don’t add salt to your food when cooking or at the table

try to keep the sodium levels at 500-700 mg per meal

avoid fast foods

when you eat canned foods, drain off the liquid and rinse before you cook

learn to read food labels to help you shop for healthier foods

read food labels for words like salt, sodium, and ingredients that contain sodium like MSG

look for labels that say “no salt added”

“low-sodium” on a food label means 140 mg or less sodium per serving

learn serving sizes (not portions!) and eat the right servings so your sodium counts are accurate

avoid sauces, breading, or salad dressings that could add salt to your meal

avoid convenience foods like frozen dinners, deli dinner, cold cuts, and canned soups???many of these are high in sodium

Unless your doctor tells you otherwise, try to limit your sodium intake to 2400 mg a day.?

Tags: sodium, Nutrition, Cooking, salt, Potassium in biology, Nutrition facts label

Read Labels to Find Sodium

August 19, 2009 by  
Filed under Education

Sodium, better known in food as table salt, helps your body balance fluids. Too much sodium and your body holds fluids, not enough sodium and you can become dehydrated. Neither of these situations is good for your heart. So limiting the amount of sodium in your diet is very important???2,400 mg a day is a healthy goal unless your doctor tells you otherwise.

Tips for finding the salt

The best way to find the salt is to read the food labels on packaged foods???both the nutrition facts label and the ingredients list. Labels won’t list the amount of “salt,” it will list “sodium.”

The Nutrition Facts label has three important numbers for sodium???

  • how much is in a serving
  • how many servings are in the package, and
  • how much salt is in each serving.

If the food doesn’t have a Nutrition Facts label, it should have a list of ingredients. Ingredients are listed in order of amount used. So ingredients listed first make up more of the food than the ingredients listed last. If sodium is listed close to the beginning of the list, you might want to adjust the rest of your day based the amount of salt you will get in this food.

A good goal is to get 500-700 mg of sodium at each meal and a total of 2400 mg (1 1/5 tsp) for the whole day. So some meals may have more than others, just keep your 2400 mg goal in mind!

Tags: Nutrition facts label, labels with sodium, sodium, salt, eat less salt

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