Are You Consuming To Much Salt
It's not always the salt shaker that's the problem.
You may be shocked
by some of the foods that are high in salt.
♦♦♦♦♦
Are You Getting Too Much Salt?
- Most of us get more than we need.
- Recommendations from the American Heart Association
Frozen Dinners
- They're quick & they're easy & they're loaded with sodium.
- A 5 oz frozen turkey & gravy dinner packs 1,255 milligrams.
- Tip:
1. A lighter version may have less salt, but it's no guarantee.
2. Read the labels to be sure.
3. It's possible that lighter refers to fat only.
Ready-to-Eat Cereals
- Check out the nutrition facts label.
- Some brands of raisin bran have up to 210 milligrams of sodium in each cup.
- Tip:
1. Puffed rice & wheat don't have salt.
2. Mix half of your favorite cereal with half of a salt-free choice.
3. Or look for companies that make low-sodium creals.
Vegetable Juices
- They help you get the 2 to 2.5 Cups of veggies you need a day.
- But they can have a lot of sodium.
- One cup of vegetable juice cocktail has 615 milligrams.
- Tip:
1. Shop around.
2. There are low-salt versions.
Canned Vegetables
- They often have preservatives, sauces or seasonings that add extra sodium.
- Tips:
1. Rinse canned veggies thoroughly or look for labels that say "no salt added" or
“low sodium."
2. Check the freezer section, where you may have more luck finding an unsalted choice.
Packaged Deli Meats
- One look at the salt content in packaged meats should stop you in your tracks.
- Two slices of dry salami made of beef can have 362 milligrams of sodium.
Soup
- It's a warm comfort food on a cold day, but watch out.
- It can be loaded with salt.
- A cup of canned chicken noodle soup can have 831 milligrams of sodium.
- Tips:
1. Look for reduced-sodium versions of your favorites.
2. And always check the label carefully.
3. You might find that one brand's 'Healthy' version actually has less sodium than the
25% Less Sodium" variety.
Marinades & Flavorings
- Some of your favorites may be super salty.
- One tablespoon of teriyaki sauce can have 879 milligrams of sodium.
- The same amount of soy sauce may have up to 1,005 milligrams.
- Tips:
1. Even 'lower-sodium' soy sauce can have a lot, so use it sparingly.
2. Go for vinegar & lemon juice for flavor, since they naturally have less salt.
3. Try orange or pineapple juice as a base for meat marinades.
Spaghetti Sauce
- Half a cup may have 577 milligrams of sodium & that's barely enough to coat a helping of
pasta. - Tip: Look for 'no salt added' versions.
Spicing It Up
- Adding spices to an entrée can be an easy way to forgo the salt shaker.
- Just make sure there's no hidden sodium in your selection.
- For example, canned jalapeno peppers (1/4 C solids & liquids) have about 434 milligrams
of sodium. - Tips:
1. Go for the pepper in its natural form to ditch the sodium used in processing.
2. Or use herbs & salt-free spices instead.
Aw, Nuts!
- Rethink those salty peanuts. An ounce of most dry-roasted brands have 116 milligrams of sodium.
- Tips:
1. For about the same amount of calories, an ounce of oil-roasted, salted peanuts has
only 76 milligrams of sodium.
2. Or better yet, buy the unsalted variety, which are practically sodium-free.
Pre-Packaged Foods
- Rice, potatoes & pasta in their natural forms are low in salt.
- But if you get the convenient all-in-one box & add the flavor packet, you may end up eating more than half of your daily allowance of sodium in just one serving.
- Tips:
1. Chose a plain, fast-cooking rice & add your own seasonings.
2. Or you can choose to microwave potates to serve with your choice of fixings.
Condiments Count
If you think those little extras you add to your food
aren't a source of salt, think again.
- Ketchup (1 tablespoon) - 154 milligrams
- Sweet relish (1 tablespoon -122 milligrams
- Capers (1 tablespoon) - 202 milligrams (drained)
- Tip:
1. Go for low- or sodium-free versions.
2. Or get creative with substitutions such cranberry relish or apple butter for a naturally
lower-salt choice.
Watch Serving Sizes
- The amount of sodium you see on a nutrition label isn't for the whole package.
- It's for one serving. Check to see how many are in each container.
Food Label Claims
They can be confusing, but you can figure them out with this cheat sheet:
- Sodium-free: Less than 5 milligrams a serving
- Very low-sodium: 35 milligrams or less per serving
- Low-sodium: Less than 140 milligrams per serving
- Reduced sodium: 25% less sodium
- Unsalted, no salt added or without added salt:
Made without the salt normally used, but still has the sodium that's a natural part of the
food itself.
When you're scanning a food label, don't just look for the word "salt."
Watch out for various forms of sodium or other names for the same thing:
Sodium alginate - Sodium ascorbate - Sodium bicarbonate (baking soda)
Sodium benzoate - Sodium caseinate - Sodium Chloride - Socium citrate
Sodium hydroxide - Sodium Saccharin
- Sodium stearoyl lactylate - Sodium suflite
Disodium phosphate - Monosodium glutamate (MSG) - Trisodium phosphate - Na
Check Your Medicine Cabinet
- Surprise!
- Some headache & heartburn medications have sodium carbonate or bicarbonate.
- Read the ingredient list and warning statement to be sure.
Restaurant Pitfalls
- When you eat out, some menu choices can be a huge source of hidden salt.
- Soups, appetizers with cheese or meat, casseroles & rice pilaf are some dishes to watch out for.
- If you ask, most restaurants will prepare your food without added salt.
Better Choices
- Fish can be a lower-sodium option, as long as you pay attention to how it's seasoned.
- Steamed veggies, prepared without salt, are another smart choice.
- Also, try a salad with dressing on the side.
- Low-sodium desserts include fruit, ice cream, sherbet or angel food cake.
Dining Out
- Ask how the cook prepares your meal.
- Choose a restaurant where dishes are made to order.
- Ask the chef to make your dish without any type of sodium, then add a dash of salt-free seasoning from home, or a squeeze of lemon or lime.
Copyright © 2012-2019 KosherWoman.com
All rights reserved.