These four Wholesome Consuming Suggestions Can Assist You Cut back the Quantity of Sodium in Your Food plan – Each day Information
A low-sodium diet is usually recommended for people with high blood pressure, heart disease, kidney disease, and other medical conditions to help relieve symptoms and prevent complications. Sodium is an essential mineral that is involved in important body functions from electrolyte balance to fluid regulation. An overwhelming amount of added salt in grocery store foods can make it difficult to stick to a low-sodium diet.
While sodium occurs naturally in small amounts in many foods, 70 percent of the sodium we consume comes from packaged, processed, and prepackaged foods. A healthy sodium intake is 2,300 mg, or one teaspoon of sodium per day. People with dietary sodium restriction should limit their intake to no more than 1,500 mg per day. The typical American diet far exceeds these daily recommendations. Here are some shopping strategies for low-sodium foods that are looking to reduce sodium consumption.
Read food labels
Since the sodium content is listed on the nutrition label for packaged foods, it can be a very useful tool when shopping for groceries. Foods with 140 mg or less sodium per serving are low in salt and foods with more than 400 mg sodium per serving are high in salt. Those on a low-sodium diet should choose more low-sodium and sodium-free foods while staying away from high-sodium foods. Be careful with the portion sizes, however, as eating multiple servings of low-sodium foods can cause your salt intake to add up quickly.
Enhancer home cooking with tasty ingredients
The prepared foods section is likely the highest sodium foods section in the grocery store. Soups, prepared meats, pre-made marinated salads, and to-go meals are often loaded with salt. Cooking with your own fresh ingredients allows for better control of the addition of salt while using salt-free and low-salt flavor enhancers like garlic, onion, lemon juice, mustard, herbs, spices, and low-sodium broth.
Look for sodium claims on the front of the package
Another section in the supermarket with lots of high-sodium foods is the snack aisle. But this is just the beginning. Canned foods, cottage cheese, frozen foods, baked goods, and pasta sauce, to name a few, can be surprisingly high in sodium. However, this does not mean that those on a low-sodium diet should stop eating these products. Low-sodium claims on the front of food packaging can help shoppers make better decisions when choosing everything from crackers and popcorn to salad dressings and bread.
Products labeled “Very Low Sodium” contain 35 mg or less sodium per serving, products labeled “Reduced Sodium” contain at least 25 percent less sodium than the normal product, and products labeled “Light in Sodium” contain at least 50 percent less sodium than the normal product. Look for these options that are easier to incorporate into a low-sodium diet.
Store your low-sodium pantry
You can start now by looking through your pantry and reading the food labels. Then look for lower sodium alternatives to your staple foods and higher sodium favorites. Swap salty soups, snacks, sauces, spices, canned vegetables and other foods with a high salt content for unsalted nuts, salt beans with no added salt, lightly salted snacks, salt substitutes and low-sodium salad dressings. Choosing foods that are safe for a low-sodium diet will make it easier to stay on track.
LeeAnn Weintraub, MPH, RD, is a registered nutritionist providing nutritional advice and counseling to individuals, families, and organizations. She can be reached by email at [email protected]