What’s Shaking…Too Much Salt

What’s Shaking…Too Much Salt

by | Mar 13, 2017

March 10 – 16, 2017 is National Salt Awareness Week. Salt is the main source of sodium in the American diet.  Sodium is a mineral only needed by the body in small amounts.  It is found in foods, mostly as sodium chloride.

Sodium has an important role in maintaining good health, however, over-consumption of sodium may lead to chronic diseases. According to the American Heart Association, Americans consume more than twice the recommended daily amount.  The US Dietary Guidelines recommended amount is 1,500 milligrams a day.  Most Americans consume 3,400 milligrams a day.

Sodium occurs naturally in some foods, but most of the sodium in the American diet comes from processed foods, restaurant meals, and as seasonings. Table salt is composed of sodium and chloride elements.  One teaspoon of salt contains 2,000 milligrams (mg) of sodium.

For a healthful diet, it is important to eat a variety of foods. Choose a varied diet that has only a moderate amount of sodium.

When shopping, read the labels on food items. Select the foods with the lowest levels of sodium.  To cut down on sodium in your diet, use these foods less often:

  • Canned and processed convenience foods
  • Salty snacks and crackers
  • Processed cheeses
  • Salted, smoked, or cured meats
  • Pickled or canned fish
  • Canned soups and meats
  • Pickles, sauerkraut, relishes
  • Ingredients used in home baking and cooking (baking powder, soda, and MSG)

Another way to cut down on sodium is by using less salt in cooking. Use herbs and spices for seasoning instead of salt.  Flavor is a very important component in the enjoyment of food.  A famous gourmet once said, “Flavor is the soul of food; and herbs, seasonings and spices are the soul of flavor.”  Remove your saltshaker and replace it with an herb shaker.  A healthy alternative seasoning to sodium, herbs and spices add zest and flavor to food.

When dining out, select broiled poultry, fish, or other broiled or grilled meat entrees. Request foods be prepared without salty seasonings. Order green salads with oil and vinegar dressing or ask for the dressing to be served on the side.

Varieties of salt substitutes are available in the spice section at your grocery store.  Potassium chloride is the major component of these products.  Check with your doctor before using salt substitutes.

Try these recipes and see how tasty foods low in salt can be:

All-Around Mix

2 teaspoons garlic powder

2 teaspoons onion powder

2 teaspoons paprika

2 teaspoons white pepper

2 teaspoons dry mustard

1 teaspoon ground celery seeds

Use to season salads, meats, poultry, or vegetables.

 

Shake and Make

2/3 cup nonfat dry milk powder

½-teaspoon pepper

½-teaspoon dry mustard

2 teaspoons low-sodium chicken-flavored bouillon granules

½-teaspoon poultry seasoning

Use as a crispy coating for fish, poultry, or meats. Cook according to recipe.  About 2/3 cup is enough for one chicken or several fish fillets.


References

Mankato Health Program Foundation Inc., Mankato MN

American Heart Association, heart.org

For further information, contact:
Dorothy C. Lee, C.F.C.S.
UF/IFAS Extension Escambia County
3740 Stefani Road
Cantonment, FL 32533-7792
(850) 475-5230
dclee@ufl.edu

 

To Salt or Not to Salt? Reasonable Tips for Sodium Control

To Salt or Not to Salt? Reasonable Tips for Sodium Control

by | Nov 25, 2016

saltIt’s a fact. We need salt in our diets. Our bodies need sodium, which we usually get through salt, to maintain fluid balance and blood volume. Unfortunately, most of us consume at least twice as much sodium as we need.

The main culprit for sodium intake is not the salt we sprinkle on food, nor is it the salt we use when we cook. It’s the processed foods we grab to make meal preparation quicker and easier – the breads, soups, pizza, cheese, snacks, and more. For example, most of us require only 1,500 mg of sodium, or ¾ teaspoon, per day. Just one slice of a typical frozen pizza contains more than half that amount.

It’s a good idea to buy fresh, frozen, or low sodium veggies, choose roasted meats over processed lunch meats, and read labels to find low sodium choices when possible. How do you know your item is low sodium? It should contain 140 mg or less of sodium per typical serving. If that’s hard to remember, just look for foods with a Daily Value (DV) of 5% or less.

Soup is one of the worst offenders when it comes to sodium content. Unfortunately, when commercial soups are cooked at a high temperature long enough to kill potentially harmful bacteria, the soups lose some of their flavor. Salt offers a cheap and easy way to make up for that loss. Still, many soups can be a great choice, especially if you’re counting calories. How can you enjoy a quick cup of soup without loading up on the salt? Start with a can of light or reduced sodium soup then add your favorite fresh or unseasoned frozen veggies. You’ll still get more sodium than you would with homemade soup but you’ll get much less than in typical canned soup, with an added nutrient and fiber boost.

With a few changes, you can reduce your sodium and still enjoy tasty meals!

References:

University of Florida IFAS Extension, Keeping the Pressure Down, Lesson 4: DASH Diet – Balancing Minerals.

Dahl W & Foster L. Shopping for Health: Sodium

Nutrition Action, Do You Want to Discover Ways to Cut Salt from Your Diet? 10/17/2016