Low Sodium Guide to Eating
By Pamela Lane, Fort Lauderdale, Florida
Nutritional Questions And Answers
Do we need sodium in our diet?
Yes, we do. It is necessary for many body functions such as water balance, muscle contraction and expansion, nerve stimulation, and keeping blood minerals soluble. Sodium is naturally present in virtually all foods and in water. For example, a four ounce serving of cottage cheese has 457 milligrams and an egg contains 59 milligrams.
Why should we reduce sodium?
If the only sodium we consumed was what occurs naturally in foods, there wouldn't be any need to reduce it. The problem lies in that many commercial foods have additional sodium added. If someone asked you which contains more salt, potato chips or a popular breakfast cereal, you would more than likely reply that the potato chips contain more salt. Wrong, a 1 ounce serving of popular wheat cereal contains 370 milligrams of sodium, whereas a 1 ounce serving of potato chips contains 284 milligrams. In foods such as crackers and wheat products there is frequently 100 times more sodium than there is in the grain itself. There are many other foods like that with hidden salt. Cakes, candy, ice cream, and practically all processed foods are loaded with salt. Salt is the most widely used additive in the processing of foods.
What happens when too much salt is consumed?
The excessive use of salt has been linked to migraine headaches, kidney damage, weight gain, water retention, and heart disease. Too much sodium in the diet is known to contribute to high blood pressure. The reduction in sodium in the diet has been shown to decrease blood pressure and alleviate the above-mentioned conditions.
How much sodium is needed every day?
The average American ingests 3 to 7 grams of sodium and 6 to 18 grams of salt each day. Dr. Kermit Tantum, author of Shake the Salt Habit, states that 3 to 4 grams of salt (or 1200 to 1600 milligrams of sodium) is safe and adequate. The National Academy of Science recommends between 1100 and 3300 milligrams of sodium per day. If a person has high blood pressure it it suggested that less than 300 milligrams of sodium be ingested per day. Take note that 1 teaspoon of salt equals 5000 milligrams and contains 2000 milligrams of sodium.
How can you lower the sodium in your diet without losing out on the great flavors of the foods you eat?
First, remember that the taste of salt is an acquired taste. It is a habit you have learned and thus can be unlearned. There are countless other fine seasonings. Cook with natural herbs and spices to season foods. For example, use lemon juice to enhance the flavor of asparagus and broccoli. For tomatoes try basil, marjoram, onion, or parsley. On meat you can use dry mustard, onion, sage, thyme, bay leaf or mushrooms. As you can see, the choices are endless. You will find that you will prefer the natural flavors of the herbs and spices rather than salt.
Last updated on 07/27/07 10:26 AM
