One of the greatest dangers of diets today is sodium. Most of the sodium in our diets comes from the food we eat, before we even come for the salt shaker.
Here’s how to identify sodium hiding in your diet, reduce bloating, blood pressure and risk of heart disease, stroke and other deadly conditions
Food labels “no” salty food flavoring.
Computer with internet access.
Learning how to read nutrition fact labels.
know how to read these labels will make you a smart consumer, you can know exactly how much sodium is in the eating. Sodium is always listed third on the label, for total calories and total fat. It will also show the percentage Daily Value per serving. Healthy adults should limit their sodium intake to no more than 2,300 mg. daily.
For example, a conventional can of grains have almost 450 mg. of sodium per serving, where a bag of frozen cut corn has little to none.
Read the ingredient labels on foods.
Ingredients are listed in order of the amount of the ingredient in the food. In other words, the higher up the ingredient, the more of it in the food.
Example, a popular sports drink which usually comes in 32oz. bottles have the following list of ingredients: Water, citric acid, natural flavors, salt, potassium citrate, sucralose, sodium citrate,. . . . and so on. Salt is the fourth ingredient of this drink. (Remember the serving size also-serving size is 8 ounces, so if you drink the whole bottle, multiply by four!)
Limit eating out.
Most restaurants offer Nutrition Facts, and in some areas must list calories, fat and sodium content on menus.
Take this example straight out of the Nutrition Facts sheets from a popular fast-food chain. To be fair, we choose the “mini” size meal with a cheeseburger, small fries and a diet coke. This meal, before any sauces contain about 930 mg of sodium, or about 40% of your Daily Value. Add two packets of ketchup, and you’ve gone up to 1150 mg, more than half of your daily value. And that’s just a small meal.
Use salt substitutes.
If you crave the taste of salt, and sometimes we all do, and just have to have it, try to incorporate salt substitutes in your diet. There are a lot of substitutes out there, including “Low” salt mixtures, “No” salt mixtures, as well as a product called True Lemon-that work well on fish as a salt substitute to reduce the amount of sodium in food.
Increase water intake.
Drinking more water everyday will help flush excess sodium out of your body, and ironically, would help limit bloating effect of sodium can have. A healthy adult should get about 8-10 8oz. glass good old water a day.
Tips and Warnings
Increasing potassium in the diet can balance sodium. Many salt substitutes use potassium, so you get the taste, and a bonus.
Try halving seasoning packets packaged pasta, rice, noodle soups, etc. You can still get the flavor but reduce sodium
If you must buy canned -. Usually loaded with sodium go for lower sodium version. They are usually a little more expensive, but worth it in the long run.
These suggestions are for healthy adults. ALWAYS talk to your doctor when you change your usual diet. He or she may also recommend healthy alternatives.