NUTRITION Q&A
Monitoring salt intake
BY:HELEN RASMUSSEN, MS, RD, FADA
Q: How can I get my family to cut back on salt? I know too much can cause health problems.
A: Sodium is the primary mineral that regulates the fluid levels in our body. If we think of our body as a bank and sodium as the currency, we only need about five hundred dollars (500 milligrams) to operate. However, the sodium we typically deposit in our “body bank” every day from our diet is about three thousand dollars’ (3,000 milligrams) worth. So, as you can see, most of us who eat American diets are “rich” in sodium. Unfortunately, a wealth of sodium is not at all healthy. Excessive amounts are often associated with high blood pressure as well as other problems.
The Food and Nutrition Board recommends a sodium intake of less than 2,400 milligrams per day. Choosing fresh, unsalted foods can lower sodium intake, as can avoiding processed foods (for example, cheeses, soups, cured meats and pickled vegetables) where salt is added during preparation. One large dill pickle can contain as much as 1,700 milligrams of sodium.
There are other, hidden sources of sodium to be aware of. Check labels for baking powder, baking soda, monosodium glutamate, disodium phosphate or sodium benzoate. Medications are also sources of sodium: antacids, cough preparations and laxatives often contain this mineral. Check with the pharmacist if you need further information on the ingredients contained in prescribed or over-the-counter medications.
When you restrict sodium in meals, it becomes a challenge to enhance flavors for someone who is used to eating with the saltshaker nearby. Try substituting lemon, onion, vinegar, pepper, garlic or parsley but don’t go overboard as you introduce a new seasoning. And keep in mind that two teaspoons of chopped fresh herbs equal one-half teaspoon of the herb in its dried form.