8.3: Sodium
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Although sodium and salt are often used interchangeably, sodium is a mineral found in salt. Sodium is an essential nutrient that the human body needs for many body processes, such as fluid balance, muscle contraction, and nervous system function. However, too much sodium increases your risk of developing high blood pressure, which can raise the risk of heart attacks, heart failure, stroke, kidney disease, and blindness.
Sodium comes from the foods we eat. It is estimated that most of the sodium a person consumes comes from packaged or prepared meals (i.e. restaurants and fast food). Sodium enhances the flavor of food and can also be used to cure meat or preserve food.
The Dietary Guidelines for Americans recommend limiting sodium intake to less than 2,300 mg per day—that’s equal to about 1 teaspoon of salt! Most Americans eat about 3,400 milligrams (mg) of sodium per day, well exceeding the recommended limits for sodium in the diet.
Look at your food label and see whether the food you are eating is a high contributor (>20%DV) to your recommended daily limit or a low contributor (<5%DV).
Tips for Consuming Sodium
- Look for light, low sodium, reduced sodium, or no-salt-added versions of packaged foods.
- Prepare your own food when you can and limit packaged sauces and flavored products (such as rice and pasta mixes and instant noodles).
- Flavor foods with herbs and spices and no-salt seasoning blends instead of adding salt to foods when cooking, baking, and eating.
- Choose fresh meats, poultry, and seafood, rather than processed varieties. Also, check the package on fresh meats and poultry to see if salt water or saline has been added.
- Buy fresh, frozen (no sauce or seasoning), low sodium, or no-salt-added canned vegetables.
- Rinse sodium-containing canned foods, such as beans, tuna, and vegetables before eating.
- Try light or reduced sodium condiments, add oil and vinegar to salads rather than bottled dressings, and use only a small amount of seasoning from flavoring packets instead of the entire packet.
- Choose low sodium or no-salt-added nuts, seeds, and snack foods (such as chips and pretzels)—or have carrot or celery sticks instead.
- Consume smaller portions of foods and beverages that are higher in sodium or consume them less often.
- When eating out, ask that your meal be prepared without salt and request that sauces and salad dressings be served “on the side,” then use less of them. You can also ask if nutrition information is available and then choose options that are lower in sodium.
Your Food Label: Sodium
Evaluate the Sodium on your food label. What does the food label tell you about the sodium you are consuming? Is this a high or low sodium food?