Surprising Salt Shockers

Are Americans getting too much salt; more than we need?  The American Heart Association and the U.S. government say that the recommended allowance for sodium is 1,500 – 2,300 milligrams per day.  But you can’t just cut back by taking away the salt shaker on your table; you have to watch what you eat as well.

Frozen Dinners

There quick and easy.  Just pop them in the microwave.  But they’re loaded with sodium:  a  5 ounce frozen turkey with gravy dinner has 787 milligrams of sodium.  Tip:  although the “lighter” version may say less salt; it is no guarantee of less salt—always read the label to be sure.  “Lighter” salt may actually mean fat only.

Ready-to-Eat Cereals

You should read nutrition labels to be sure as some brands may have up to 250 milligrams of sodium per cup.  Tip:  Puffed rice or wheat has no salt; just mix half of your favorite cereal with half of a salt-free option (or even better—look for companies that make low-sodium cereals).

Vegetable Juices

While vegetable juices can give you 2 to 2.5 cups of veggies a day, they contain lots of sodium.  1 cup of vegetable juice has 479 milligrams of sodium.  One tip:  shop around for brands with low-salt option.

Canned Vegetables

Canned vegetables contain preservatives with the sauces and seasonings adding extra sodium.  A cup of canned cream-style corn has 700 milligrams of sodium.  Tips:  rinse canned veggies thoroughly and look for  labels that say “no salt added”, or “low-sodium”.  Also, check the freezer section for low or unsalted choices.

Packaged Deli Meats

This should surprise you:  just 2 slices of dry salami, either beef or pork has 362 milligrams of sodium.

Soup

While soup is a warm comfort food on a cold day, but contain lots of salt.  Just 1 cup of canned chicken noodle soup has 744 milligrams of sodium.  Tip:  try the low or reduced-sodium of your favorite brand.  Check labels carefully for your favorite brand’s “healthy” version of less sodium than “25% less sodium.”

Marinades and Flavorings

Marinades can be super salty, for example, 1 tablespoon of teriyaki sauce has 690 milligrams of sodium; the same for soy sauce—1,024 milligrams.  “Lower-sodium” soy sauce can still have a lot, so use moderately; or instead try a vinegar-lemon juice to enhance flavor and a natural less way for salt.  Also try a orange-pineapple juice base as a marinade for meats.

Spaghetti Sauce

Just a ½ cup contains 504 milligrams of sodium – barely enough to coat 1 serving of pasta.  Tip:  try “no salt added” versions of your favorite spaghetti sauces.

Spices

Adding spices to your meals may be tempting when it comes to reducing salt, but beware of hidden sodium in your spices.  Canned jalapeno peppers (1/4 cup of solid or liquids) contains 564 milligrams of sodium.  Tips:  Use pepper in its natural form instead of ditching sodium used in processing, and also try herbs and salt-free spices.

Nuts

1 ounce of dry roasted brands of your favorite nuts has 192 milligrams of sodium.  Tips:  for the same amount of calories, try an ounce of oil-roasted salted peanuts which contains 76 milligrams of sodium, or an unsalted variety, which are almost sodium-free.

Salty Snacks

We know they are hard to resist, there is sodium in every ounce of potato chips—136 milligrams, cheese puffs—240 milligrams, and pretzels—385 milligrams.  Tips:  even “baked” or fat-free snacks have the same amount of sodium, so check the label first.

Pre-Packaged Foods

Rice, potatoes, pasta in its natural forms are low in salt, but the convenient “all-in-one” boxes of pasta add flavor in a packet, which is more than the ½ of the daily allowance of sodium in one serving.  Tips:  skip packaged rice and choose plain, fast-cooking types and add your own seasonings, or microwave a serving of potatoes to serve with fixings.

Condiments Matter Too

The little extras that added to food are just as high in sodium too:  1 tablespoon of ketchup—167 milligrams; 1 tablespoon of sweet relish—122 milligrams; and 1 tablespoon of capers—253 milligrams, drained.  Tips:  for low or sodium-free versions, get creative using substitutes like cranberry relish and apple butter, for a natural, low-salt choice.

Food Label Claims

Labels on foods can be confusing, so use this cheat sheet instead:

·         Sodium-free:  less than 5 milligrams per serving

·         Very low sodium:  35 milligrams or less per serving

·         Low sodium:  less than 140 milligrams per serving

·         Reduced sodium:  25% less salt

·         Unsalted, no salt added, or without added salt:  made without salt normally used; but still has sodium as a natural part of the food

What’s In a Name?

Some various names for “salt”:

·         Sodium alginate

·         Sodium abscorbate’

·         Sodium bicarbonate (baking soda)

·         Sodium benzoate

·         Sodium caseinate

·         Sodium chloride

·         Sodium citrate

·         Sodium hydroxide

·         Sodium saccharin

·         Sodium stearoyl lactylate

·         Sodium sulfite

·         Disodium phosphate

·         Monosodium glutamate (MSG)

·         Trisodium phosphate

·         Na

Check Your Medicine Cabinet

You may find it surprising to find that headache and heartburn medicines contain sodium carbonate/bicarbonate.  Be sure to read even the  labels on medicines as well.

Pitfalls of Eating Out

Restaurant food is a high source of hidden salt, especially soups, appetizers with cheese, meat, casseroles, and rice pilaf, so watch out for these dishes.  If you ask, most restaurants will prepare your meal without added salt.

Making Better Menu Choices

Although fish is lower in sodium, pay attention to how it is seasoned.   Try steamed veggies prepared with salt is another smart choice.  You can also try a salad with the dressing on the side.  For low sodium desserts, try fruit, ice cream, sherbet, or angel food cake.

The ‘Do’s’ When Dining Out

·         Ask the cook how a meal is prepared.

·         Choose a restaurant where the dishes are made to order.

·         Ask the chef to make the dish without any kind of sodium, then add a dash of salt-free seasoning from home or squeeze a little lemon or lime on your meal.

Eating Fast Food

Tips:

·         Lose toppings on hamburgers except for veggies like lettuce or tomatoes.

·         Skip the cheese and go easy on the condiments and don’t add the salt.

·         Don’t supersize the order; instead, try ordering from the children’s menu for smaller servings.

·         Eat a low-sodium diet for the rest of the day.

·         Ask for a nutrition fact sheet at the restaurant or go online before going to the restaurant to make the best low-sodium choices.

Who Should Go Low-Sodium?

U.S. guidelines suggest half of Americans should limit their sodium intake:  1,500 milligrams or less per day, including:

·         People 51 and over

·         African-Americans

·         People with high blood pressure, diabetes, and long-term kidney disease

Cutting back on salt cuts the blood pressure for some and may lower the risk of heart disease, stroke, kidney damage and high blood pressure.

Track Your Salt Intake

If you don’t know your salt intake, try these tips:

·         Keep a daily tally of everything you eat and drink.

·         Look up the sodium for each item.

·         You may be surprised with your findings (the average American takes in about 3,400 milligrams of sodium daily—over the recommended daily allowances for good health.

Reference

www.webmd.com/diet/ss/slideshow-salt-shockers.