Hidden sources of salt
- Dietitian.Lauren Hmede
- Dec 21, 2018
- 4 min read
Are You Getting Too Much Salt?
AHA recommend a sodium intake between 1500-2300 mg and sure we are eating much than our recommendations. If you want to cut back your sodium intake, you should find the hidden sources of salt
Frozen Dinners
They are quick and easy but they are loaded with sodium when 5-ounce frozen turkey and gravy dinner packs 1,255 milligrams.
Tip: Read the label to make sure that the lighter choices are really low in sodium
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: Mix half of favourite cereals with low sodium choices or look for low sodium cereals
Vegetable Juices
They provide 2-2.5 cups of vegetables but they contain a lot of sodium. One cup of vegetable juice cocktail has 615 milligrams.
Tip: Shop low salt juices.
Canned Vegetables:
They have often preservatives, sauces and extra sodium.
Tips: Check the labels carefully for low sodium choices or rinse vegetables to decrease sodium intake.
Packaged Deli Meats
They are very high in sodium. Two slices of dry salami made of beef or pork can have 362 milligrams of sodium.
Soup
It is warm in the cold weather but still high in salt. A cup of canned chicken noodle soup can have 831 milligrams of sodium.
Tips: Choose low sodium soups and look for sodium of 25% less than normal salted soup
Marinades and Flavourings
Some of your favourites 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: Try oranges, pineapple, lemon or vinegar for flavouring as sauces even light choices are very high in sodium.
Spaghetti Sauce
Half a cup may have 577 milligrams of sodium, and that's barely enough to coat a helping of pasta.
Tip: Look at no added salt choices.
Spicing It Up
Adding spices instead of salt is a good idea but always look for hidden salt in your choices.
Tips: Go for the pepper in its natural form to ditch the sodium used in processing. Or use herbs and salt-free spices instead.
Raw nuts:
Rethink those salty peanuts. An ounce of most dry-roasted brands have 116 milligrams of sodium.
Tips: For about the same amount of calories, an ounce of oil-roasted, salted peanuts has only 76 milligrams of sodium. Or better yet, buy the unsalted variety, which are practically sodium-free.
Salty Snacks
They are appealing but still very high in sodium. Potato chips have 136 milligrams per ounce, cheese puffs 263 milligrams per ounce, and pretzels 352 milligrams per ounce.
Tip: Baked or fat free snacks also have same amount of sodium so always look for labels.
Pre-packaged Foods
Rice, potato and pasta are low in sodium by nature. But ounce you buy packaged food you sodium intake will increase to more than half per day.
Tips: Try to cook your own food and add seasonings and flavours instead of packaged ones in order to decrease sodium intake.
Condiments Count
They count too!
· Ketchup (1 tablespoon) = 154 milligrams
· Sweet relish (1 tablespoon) = 122 milligrams
· Capers (1 tablespoon) = 202 milligrams (drained)
Tip: Go for low- or sodium-free versions. Or get creative with substitutions: Try cranberry relish or apple butter for a naturally lower-salt choice.
Watch Serving Sizes
Check the amount of sodium per package as the amount listed on labels is just for one serving.
Food Label Claims
How to read a label:
· 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.
What's in a Name?
Salt can be written as salt or other names like:
· Sodium alginate
· Sodium ascorbate
· Sodium bicarbonate (baking soda)
· Sodium benzoate
· Sodium caseinate
· Sodium chloride
· Sodium citrate
· Sodium hydroxide
· Sodium saccharin
· Sodium stearoyl lactylate
· Sodium sulfite
· Disodium phosphate
· Monosodium glutamate (MSG)
· Trisodium phosphate
· Na
Check Your Medicine Cabinet
Some medications like those for headache and heartburn have sodium carbonate or bicarbonate. Read the ingredient list and warning statement to be sure.
Restaurant Pitfalls
Menu choices at restaurant can have hidden sources of salt.. Soups, appetizers with cheese or meat, casseroles, and rice pilaf are some dishes to watch out for. Try to ask restaurant chef to prepare food with low salt.
Better Choices
Fish is a low sodium choice but with right seasoning as the last can contains sodium. Steamed vegetables without added salt, fruits or mixed green salad are good choices for low sodium intake.
Dining Out 'Dos'
· 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.
When You're Eating Fast Food
· Get rid of the toppings except for veggies like lettuce and tomatoes.
· Skip the cheese, go easy on condiments, and don't add salt.
· Order off the children's menu for smaller portions as they are low in sodium.
· Go for low sodium meals the rest of the day
· Find nutrition facts sheet before you go to restaurant just to be in the known of how much salt you are eating
Who Should Go Low-Sodium?
Low sodium recommendations are below 1500 mg daily and they are for:
· People at age 51 and older
· People with high blood pressure, diabetes, or long-term kidney disease
Cutting back sodium can regulate blood pressure, lower the risk of kidney and heart disease.
Track Your Salt
Have a daily record of what to eat and drink is a helpful way to count your salt intake in addition read the label of packaged food. The recommended intake is between 1500-2300 mg per day, well you may eating above the recommended dose.
Sources:
https://blog.doemal.com/en/facts-about-salt-usage-you-do-not-know-well/
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