WHAT IS SODIUM ?

WHAT IS SODIUM?

Sodium is a mineral. The main dietary source of sodium is common table salt (sodium chloride), which is 40% sodium and 60 chlorides, but regular unprocessed foods contain natural sodium as well. Meat, fish, poultry, eggs, milk, and cheese all contribute sodium.

How Much Sodium Should I Have?

The Dietary Guidelines for healthy American adults recommends limiting dietary intake to less than 2400 milligrams (mg) per day. The human body needs very minute amounts of sodium to function normally. We need about 250 mg of sodium each day, which is easily supplied by natural, unprocessed foods; however, the average American consumes approximately 4000 to 6000 mg per day. In Asian diets, sodium intake can climb to over 8000 mg per day.

1 teaspoon of salt contains about 2400 mg of sodium

What is the Risk of Eating Too Much Sodium?

High sodium intake is linked to high blood pressure. For some people, high sodium diets can also cause fluid retention and swelling in the feet and hands.

What Foods Are High in Sodium?

The foods highest in sodium are processed and packaged foods. Salt-based seasonings are also big sodium contributors. For example:

How Can I Reduce My Sodium Intake?

    * Don't add salt during cooking or at the table.    

    * Choose fresh, unprocessed foods.

    * Choose frozen and canned foods without added salt.

    * Look for "Low Sodium" or "Unsalted" on package labels.

    * Read the nutrition facts of the food label for the milligrams of sodium. (140 mg or less = low              sodium)

    * Ask for restaurant meals to be prepared without salt.

    * Limit trips to fast-food restaurants.

How Can I Season My Food?

    * Herbs and spices

    * Sea salt

    * Fresh or powdered garlic and onions

    * Fresh lemon or lime juice

    * Ginger or fresh ground horseradish

    * Pepper

    * Flavored vinegar

    * Salt-free seasoning mixes