Nutrition Spotlight
By Dina Lawson
(Madison County, NY – May 2013) Are you hearing a lot about sodium these days? This is what The American Heart Association has to say about sodium.
How much sodium should I consume in foods?
Americans eat about 3,436 mg of sodium daily. Health experts agree that 1,500 mg a day is adequate to prevent or lower high blood pressure.
Cardiovascular diseases are the leading cause of death worldwide and high blood pressure (hypertension) is a major risk factor! A high sodium diet may lead to high blood pressure.
In some people, sodium increases blood pressure because it holds excess fluid in the body that creates extra work for the heart. Too much sodium can also increase the risk for stroke and heart failure.
Adding flavor to foods is the most common use for sodium, but there are other reasons as well.
Different forms of sodium are used to prohibit growth of pathogens, enhance color and bind ingredients together (called stabilizers).
Although sodium is an important nutrient for the body, only about 200 mg a day is needed.
Sodium is found naturally in foods or it can be added to foods. Up to 75 percent of what Americans consume comes from processed foods where sodium is added.
High processed foods commonly contain high sodium levels. These include: mixed dishes, pizza, cold cuts, hot dogs, breads, pastas, dairy products and many beverages.
Salt is chemically made up of sodium chloride and is about 40 percent sodium. To understand this equivalent better, a quarter-tsp salt = 600 mg sodium, half-tsp salt = 1200 mg sodium, 1 tsp salt = 2300 mg sodium.
The American Heart Association (AHA) recommends consuming less than 1500 mg of sodium a day. If your blood pressure is 120/80 or above, your doctor may recommend a low-salt diet or advise you to avoid as much salt as possible.
Here’s what the American Heart Association is doing to help:
Encouraging food producers to reduce the amount of sodium in foods. The AHA is working with federal agencies to come up with strategies to reduce the sodium in our foods supply. The goal is to reduce sodium in foods by 50 percent over the next 10 years.
Advocating for more healthy foods such as fruits and vegetables to be available.
Educating consumers on how to make better food choices.
Interpreting the Nutrition Facts Label
Check your food labels for sodium content. The American Heart Association recommends that you should limit your intake to less than 1500 mg a day.
That’s why it is important to learn to read the nutrition food labels in foods. Always review the serving size on the label. The amount of sodium listed is for that one serving only. If you consume 2 servings of that food, you have to double the amount of sodium.
Food producers cannot claim a product is healthy if the sodium content is over 480 mg per serving.
Here are some sodium terms to know:
Sodium Free: Less than 5 mg of sodium per serving.
Very Low Sodium: 35 mg or less of sodium per serving.
Low Sodium: 140 mg or less of sodium per serving.
Reduced (or less) Sodium: Usual sodium level is reduced by 25 percent per serving.
Light (or sodium-reduced products): If the food is ‘low calorie,’ ‘low fat’ and sodium is reduced by at least 50 percent per serving.
Light in Sodium: If sodium is reduced by at least 50 percent per serving.
It is important to look at the ingredient list found on the labels of foods to learn what type of sodium is being used in that food item. Here are common types of sodium:
Monosodium glutamate (MSG): Used in home, restaurant and hotel cooking and in many packaged, canned and frozen foods as a seasoning.
Baking Soda (Sodium Bicarbonate): Sometimes used to leaven breads and cakes: sometimes added to vegetables in cooking: used as an alkalized agent for indigestion. 1 tsp baking soda = 1000 mg sodium.
Baking Powder: Used to leaven quick breads and cakes.
Disodium Phosphate: Found in some quick-cooking cereals and processed cheeses.
Sodium Alginate: Used in many chocolate milks and ice creams to make a smooth mixture.
Sodium Benzoate: Used as preservative in many condiments such as relishes, sauces and salad dressings.
Sodium Hydroxide: Used in food processing to soften and loosen skins of ripe olives and certain fruits and vegetables.
Sodium Nitrate: Used to cure meats and sausages.
Sodium Propionate: Used in pasteurized cheese and in some breads and cakes to inhibit growth of molds.
Sodium Sulfite: Used to bleach certain fruits such as maraschino cherries and glazed or crystallized fruits that are to be artificially colored: also used as a preservative in some dried fruits such as prunes.
Sodium can show up anywhere, so be aware:
Processed foods such as tomato sauce, soups, condiments, canned foods and prepared mixes. Many different sodium compounds are added to foods. These are listed in the ingredients on the food labels. Watch for terms like soda, sodium and the chemical symbol ‘Na.’
Table Salt and Sea Salt (sodium chloride): Used in cooking, seasoning at the table, canning and preserving.
Natural Foods: Most foods contain some sodium in their natural state. Even some of these foods have higher than normal amounts of sodium: cheeses, seafood, olives and some legumes.
Over-The-Counter and Prescription Drugs: Read the labels on medicines to see if they have sodium. Companies are required to list the sodium content of anti-acids that contain 5 mg or more per dose unit. If the Rx medicine doesn’t specify the ingredients, ask your pharmacist about the sodium content. Don’t stop your prescribed medicine without checking with your doctor.
Source: American Heart Association at heart.org.
There is a whole world of creative, flavorful spices and herbs that complement the taste of foods. Get creative with seasonings by trying these flavors with your foods:
| Type of Seasoning | Recommended Foods |
| Allspice | Lean meats, stews, tomatoes, peaches, applesauce, cranberry sauce, gravies. |
| Almond Extract | Puddings, fruits. |
| Basil | Fish, lamb, lean ground meats, stews, salads, soups, sauces. |
| Bay leaves | Lean meats, poultry, soups, stews, tomatoes |
| Caraway seeds | Lean meats, soups, stews, salads, breads, cabbage, asparagus, and noodles. |
| Chives | Salads, sauces, soups, lean meat dishes, vegetables. |
| Cider Vinegar | Salads, vegetables, sauces. |
| Cinnamon | Fruits (especially apples), breads, pie crusts. |
| Curry powder | Lean meats (especially lamb), veal, chicken, fish, tomatoes, tomato soup. |
| Dill | Fish sauces, soups, tomatoes, cabbages, carrots, cauliflower, green beans, cucumbers, potatoes, salads, macaroni, lean beef, lamb, chicken, and fish. |
| Garlic (not garlic salt) | Lean meats, fish, soups, salads, vegetables, tomatoes, potatoes. |
| Ginger | Chicken, fruits. |
| Lemon Juice | Lean meats, fish, poultry, salads, vegetables. |
| Mace | Hot breads, apples, fruit salads, carrots, cauliflower, squash, potatoes, veal. |
| Mustard (Dry) | Lean meats, chicken, fish, salads, asparagus, broccoli, Brussels sprouts, cabbage, mayonnaise, sauces. l |
| Nutmeg | Fruits, pie crust, lemonade, potatoes, chicken, meat loaf, veal, pudding. |
| Onion powder (not onion salt) | Lean meats, stews, vegetables, salads, soups. |
| Paprika | Lean meats, fish, soups, salads, sauces, vegetables. |
| Parsley | Lean meats, fish, soups, salads, sauces, vegetables. |
| Peppermint extract | Puddings, fruits. |
| Pimento | Salads, vegetables, casserole dishes. |
| Rosemary | Chicken, veal, lean beef/ pork, sauces, stuffing, potatoes, peas, lima beans. |
| Sage | Lean beef/pork, stews, tomatoes, green beans, fish, lima beans, onions. |
| Savory | Salads, lean beef/pork, green beans, squash, tomatoes, lima beans, peas. |
| Thyme | Lean meats like veal and pork, sauces, soups, onions, peas, tomatoes, salads. |
| Turmeric | Lean meats, fish, sauces, rice. |
Dina Lawson is a Registered Dietitian for the Madison County Office for the Aging.