Sunday, March 13, 2011 • Mukwonago, WI 53149
Almost everything you put into your mouth has sodium in it. The problem is all of our sodium is coming from the wrong sources and we are getting way, way, way too much of it.
And so are your kids!!!!
Just look at this graph to the right. 77% of our salt or sodium intake is from processed foods according to the Mayo clinic. There is a clear link between hypertension and over salting that has public health officials clammering and hypertension is a major risk factor for cardiovascular disease. A typical fast food meal is 1400mg of sodium. The newer recommended intake for sodium is 1500mg (down from 2000) per day. So right when you get done with your McD's lunch you can stop eating for the rest of the day cause you are over your limit.
Let's break it down. Big Mac with cheese=1040, medium fries=2710, diet coke=30. Not pretty is it?
To give you an idea it would take 7 generous sprinkles of the shaker or 2/3 of a teaspoon to fulfill your quota.
Not really a lot if you think about it is it? Don't get me wrong I like my salt and I can really tell when I over did it. I feel crappy and bloated.
If you are a regular exerciser who eats lots of potassium rich food you can have a bit extra.
Here are some tips to help.
Taste alone may not tell you which foods are high in sodium. For example, you may not think a bagel tastes salty, but a typical 4-inch (10-centimeter) oat-bran bagel has about 532 mg of sodium.
So how can you tell which foods are high in sodium? Read food labels. The Nutrition Facts label found on most packaged and processed foods lists the amount of sodium in each serving. It also lists whether the ingredients include salt or sodium-containing compounds, such as:
Monosodium glutamate (MSG)
Sodium nitrate or nitrite
Know your labels!!!!!!! Many food packages include sodium-related terms. Here's what they mean:
Sodium-free or salt-free. Each serving in this product contains less than 5 mg of sodium.
Very low sodium. Each serving contains 35 mg of sodium or less.
Low sodium. Each serving contains 140 mg of sodium or less.
Reduced or less sodium. The product contains at least 25 percent less sodium than the regular version.
Lite or light in sodium. The sodium content has been reduced by at least 50 percent from the regular version.
Unsalted or no salt added. No salt is added during processing of a food that normally contains salt. However, some foods with these labels may still be high in sodium.