i Spy Sodium

Author

Freedom Health_Christopher Reed

Posted on

May 30, 2023

Book/Edition

Florida - Southwest

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Why should you care about how much sodium is in

your food? What is sodium?

Sodium is a mineral that is naturally occurring in food or may be added during manufacturing. If you struggle with cardiac conditions such as congestive heart failure or high blood pressure, your intake of sodium can make a great difference. The sodium recommendations for the general, healthy population are less than 2300 mg/day. However, the American Heart Association recommends that we limit our sodium intake to no more than 1500 mg per day, especially if we have cardiac conditions.

When we think of sodium, the first thing that pops into mind is table salt. 1 teaspoon of salt contains 2,300 mg sodium. If we want to limit our sodium intake, then it is definitely a good idea to remove the saltsha er and to be mindful of how much we’re adding to our meals. However, there are some foods that you might be surprised to find contain a lot of sodi m, and not all of them taste salty!

  1. Breads and rolls

  2. Pizza

  3. Sandwiches

  4. Cold cuts and cured meats

  5. Soup

  1. Burritos and tacos

  2. Sauces, dressing (soy sauce, BBQ sauce)

  3. Tomato sauce

  4. Baked Beans

10. Frozen meals

As a rule of thumb, processed foods tend to contain more sodium because salt is used as a preserving agent. When buying processed foods, it is always a good idea to read the nutrition label. Here is a quick guide to what we’re looking at.

Along with the nutrition label, it is also a good idea to read through the ingredients. Ingredients used in the greatest amounts will be listed first and those used in smaller amounts will be listed towards the end. This is important to know because you may want to avoid a food that has sodium listed as one of the first three ingredients as opposed to a food that has sodiu all the way at the end of the list.

Sodium can appear in the ingredients list in many different forms. Here are some examples of ingredients that contain sodium: disodium guanylate, disodium inosinate, Himalayan pink salt, kosher salt, monosodium glutamate, rock salt, sea salt, salt,

sodium bicarbonate, sodium nitrate, sodium citrate, sodium chloride – you get the idea. Watch out for ingredients that have “sodium” or “salt” hidden within their name.

That being said, you deserve to be able to enjoy foods that are not bland and taste good. Try using garlic,herbs, spices, citrus juices, and vinegars to flavor your foods If you’re a person who is used to eating salty foods, things might taste bland at first, but with time, your taste preferences will change and you will be able to taste the other flavors in your food bette .

If you have questions and would like to speak to someone further, support is available. We are excited to announce the addition of a licensed and registered dietitian to the Case & Disease Management department.
The dietitian is available to help with any food and nutritional concerns, 
or questions about how nutrition can impact your health. The dietitian is also available if you are seeking general nutrition advice.


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