| | |
---
Sodium surplus: Shake the habit
Sodium surplus: Shake the habit -- Posted by Gumbo on 11-23-04 04:36
This is a multi-part message in MIME format.
------=_NextPart_000_0030_01C4D12F.1BEF9250
Content-Type: multipart/alternative;
boundary="----=_NextPart_001_0031_01C4D12F.1BEF9250"
------=_NextPart_001_0031_01C4D12F.1BEF9250
Content-Type: text/plain;
charset="iso-8859-1"
Content-Transfer-Encoding: quoted-printable
Sodium surplus: Shake the habit
Sections a.. Sodium: Essential in small amounts=20
a.. How much sodium do you need?=20
=20
a.. Three main sources of sodium=20
a.. Be a savvy shopper: Find the sodium=20
=20
a.. How to slash your sodium intake=20
=20
You've been trying to eat less sodium - just a pinch of table salt to =
your baked potato and a dash to your scrambled eggs.
=20
The main sources of sodium in people's diets.=20
But a pinch and a dash can quickly add up to unhealthy levels of sodium, =
especially when many foods already contain more than enough sodium. =
About 11 percent of the sodium in the average person's diet comes from =
adding salt or other sodium-containing condiments to foods while cooking =
or eating. But the majority of the sodium - 77 percent - comes from =
eating prepared or processed foods that contain the mineral.
So even though you may limit salt that you add to food, the food itself =
may already be high in sodium. To lower your sodium intake, find out how =
much sodium you really need, what high-sodium foods to avoid, and ways =
to prepare and serve foods without added salt or sodium.
Back To Top=20
Sodium: Essential in small amounts=20
Your body needs some sodium to function properly. Sodium:
a.. Helps maintain the right balance of fluids in your body=20
b.. Helps transmit nerve impulses=20
c.. Influences the contraction and relaxation of muscles=20
Your kidneys regulate the amount of sodium kept in your body. When =
sodium levels are low, your kidneys conserve sodium. When levels are =
high, they excrete the excess amount in urine.
If your kidneys can't eliminate enough sodium, the sodium starts to =
accumulate in your blood. Because sodium attracts and holds water, your =
blood volume increases. Increased blood volume, in turn, makes your =
heart work harder to move more blood through your blood vessels, =
increasing pressure in your arteries. Congestive heart failure, =
cirrhosis and chronic kidney disease can all lead to an inability to =
regulate sodium.
Secondary high blood pressure: When another disease or condition =
is to blame
=20
Some people are more sensitive to the effects of sodium than are others. =
People who are sodium-sensitive retain sodium more easily, leading to =
excess fluid retention and increased blood pressure. If you're in that =
group, extra sodium in your diet increases your chance of developing =
high blood pressure, a condition that can lead to cardiovascular and =
kidney diseases.
Risk factors: Reduce your odds of developing high blood pressure
=20
High blood pressure
=20
Back To Top=20
How much sodium do you need?=20
Various organizations, including the National Academy of Sciences' =
Institute of Medicine, have published recommendations for daily sodium =
intake. Most recommend between 1,500 and 2,400 mg a day for healthy =
adults. A lower sodium intake has a more beneficial effect on blood =
pressure.
If you're older than 50, black, or if you have a health condition such =
as high blood pressure, chronic kidney disease or diabetes, you may be =
more sensitive to the blood-pressure-raising effects of sodium. As a =
result, aim for a sodium intake at the low end of the range recommended =
for healthy adults. Talk to your doctor about the sodium limit that's =
best for you.
Back To Top=20
Three main sources of sodium=20
The average U.S. diet has three main sources of sodium:
a.. Processed and prepared foods. Most sodium in a person's diet comes =
from eating processed and prepared foods, such as canned vegetables, =
soups, luncheon meats, frozen foods and commercial baked goods. Food =
manufacturers use salt or other sodium-containing compounds to preserve =
food and to improve the taste and texture of food.=20
Processed foods: Why so salty?
=20
a.. Natural sources of sodium. Sodium occurs in some foods naturally. =
For example, 1 cup of low-fat milk has about 125 mg of sodium. These =
natural sources, which include meat, poultry, dairy products and =
vegetables, account for 12 percent of sodium consumed in an average =
diet.=20
b.. Sodium-containing condiments. One teaspoon of table salt has 2,300 =
mg of sodium - nearly as much as the upper end of the recommended total =
daily amount. One tablespoon of soy sauce has 914 mg of sodium. Adding =
these or other sodium-laden condiments to your meals - either while =
cooking or at the table - raises the sodium count of food. Sauces, =
dressings, seasoning salts and marinades often have high amounts of =
sodium.=20
Whether food comes by its sodium naturally or not, your daily intake can =
add up quickly when you tally the sodium from all of your meals and =
snacks. Here's an example of how sodium easily adds up:
Food Amount of sodium=20
Breakfast =20
Scrambled eggs, 2 large 342 mg=20
Bacon, 1 slice 192 mg=20
Whole-wheat bread, 1 slice 148 mg=20
Butter, 2 teaspoons 54 mg=20
Total sodium for meal 736 mg=20
=20
Lunch =20
Whole-wheat bread, 2 slices 296 mg=20
Ham, luncheon meat, 1 slice 350 mg=20
Mayonnaise, 1 tablespoon 105 mg=20
Dill pickle, 1 spear 385 mg=20
Pretzels, 1 ounce 485 mg=20
Orange, 1 medium 1 mg=20
Total sodium for meal 1,622 mg=20
=20
Dinner =20
Spaghetti noodles, 1 cup 140 mg=20
Spaghetti sauce, 1/2 cup 515 mg=20
Parmesan cheese, 1 tablespoon 76 mg=20
Green beans, canned, 1/2 cup 177 mg=20
Garlic bread, 1 slice 200 mg=20
Total sodium for meal 1108 mg=20
=20
Total sodium for the day 3,466 mg =20
Source: Department of Agriculture, Nutrient Data Laboratory, 2004
Back To Top=20
Be a savvy shopper: Find the sodium=20
Taste alone may not tell you which foods are high in sodium. For =
example, you may not think a bagel tastes salty, but a 4-inch oat-bran =
bagel has 452 mg of sodium.
So how do you identify foods high in sodium? The best way to determine =
sodium content is to read food labels. The Nutrition Facts label tells =
you how much sodium is in each serving. It also lists whether salt or =
sodium-containing compounds are ingredients. Examples of these compounds =
include:
a.. Monosodium glutamate (MSG)=20
b.. Baking soda=20
c.. Baking powder=20
d.. Disodium phosphate=20
e.. Sodium alginate=20
f.. Sodium nitrate=20
Nutrient claims on food labels: What do they mean?
=20
Look for sodium in medications as well. Antacids (Alka-Seltzer, =
Bromo-Seltzer, others), laxatives (Colace, Correctol, Epsom salts, =
others) and some nonsteroidal anti-inflammatory drugs (Anaprox DS, =
Naprelan, others) can contain large amounts of sodium. If you use these =
medications frequently, check the label or ask your pharmacist about the =
sodium content.
Back To Top=20
How to slash your sodium intake=20
You may or may not be sensitive to the effects of sodium. And there's no =
way to know who might develop high blood pressure as a result of a =
high-sodium diet. There is no reason to consume a lot of sodium, so =
choose and prepare foods with less sodium.
You can control your sodium intake several ways:
a.. Eat more fresh foods and fewer processed foods. Fresh foods =
usually have less sodium than processed ones. Most fresh fruits and =
vegetables are naturally low in sodium. Canned vegetables and vegetable =
juices, such as tomato juice, usually have added salt. Fresh meat is =
lower in sodium than luncheon meat, bacon, hot dogs, sausage and ham.=20
b.. Choose lower sodium products. If you do buy processed foods, =
select those that have reduced sodium. You can usually buy low-sodium =
versions of soups, broths, canned vegetables and vegetable juices, =
processed lean meats, ketchup, and soy sauce. Check the Nutrition Facts =
label for sodium amounts.=20
c.. Remove salt from recipes whenever possible. You can leave out the =
salt in many recipes, including casseroles, stews and other main dishes. =
Baked goods are an exception. Leaving out the salt could affect the =
quality as well as the taste of the food.=20
d.. Limit your use of sodium-laden condiments. Salad dressings, =
sauces, dips, ketchup, mustard and relish all contain sodium. Pickles =
and olives, in particular, contain high amounts of sodium - one small =
pickle has 474 mg of sodium, and five green olives have about 235 mg of =
sodium.=20
e.. Use herbs, spices and other flavorings to enhance foods. Don't =
reach for the salt shaker first. Learn how to use fresh or dried herbs, =
spices, zest from citrus fruit and fruit juices to jazz up your meals. =
For example, use the zest - the outermost layer of a citrus fruit's peel =
- from lemons or limes to liven up your salads and soups. Use table wine =
- cooking wine has added sodium - vinegar, lemon juice or flavoring =
extracts to add an extra kick to your recipes. Experiment with new =
combinations and flavors.=20
Herbs and spices: Enhance the flavor of food
=20
Low-salt holidays: Reducing sodium in your holiday meals
=20
Use salt substitutes wisely. Some salt substitutes or light salts =
contain a mixture of table salt (sodium chloride) and other compounds. =
To achieve that familiar salty taste, you may use too much of the =
substitute and actually not reduce your sodium intake. In addition, many =
salt substitutes contain potassium chloride. Too much potassium can be =
harmful if you have kidney problems or if you're taking medications that =
retain potassium for treatment of congestive heart failure or high blood =
pressure. A better option in these cases may be to use salt-free =
seasoning blends or herb-spice blends instead of salt or salt =
substitutes.
Your taste for salt is acquired, so it's reversible. To unlearn this =
salty savoring, decrease your use of salt gradually and your taste buds =
will adjust. Most people find that a few weeks after slashing their salt =
intake they no longer miss it. Start by using no more than 1/4 teaspoon =
of added salt daily, then gradually reduce to no salt add-ons. As you =
use less salt, your preference for it lessens, allowing you to enjoy the =
taste of food itself.
Sodium is an essential mineral, but most people get far more than they =
need each day. So don't automatically reach for the salt shaker. Rather, =
learn how to select and prepare foods with lower levels of sodium. With =
a dash of common sense and a pinch of prudence, you can shake your salt =
habit.
------=_NextPart_001_0031_01C4D12F.1BEF9250
Content-Type: text/html;
charset="iso-8859-1"
Content-Transfer-Encoding: quoted-printable
charset=3Diso-8859-1">
Sodium surplus: Shake the =
habit
|
