Shaking the Salt Habit
by Leah McGrath, RD, LDN – Ingles Dietitian
One of the key recommendations of the 2010 Dietary Guidelines for Americans is, “Reduce daily sodium intake to less than 2,300 milligrams (mg) and further reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.”
This may be a pretty dramatic recommendation for some, so it is important to understand some of the words.
Sodium — Sodium (Na) is an element or ion (Na+) that is present in
all living cells including our own. The sodium referred to in the
recommendation is the type that is ADDED to products in the form of salt
(NaCl), monosodium glutamate (MSG), or sodium in other additives or
flavoring agents.
Salt — Salt can be iodized, kosher, or sea salt. Beyond what you
have on your table or in your cupboard the real culprit is what
manufacturers, restaurants, and fast-food businesses add to your food.
Low Sodium — An item is “low sodium” if it has less than or equal
to 140mg of sodium per serving. (Be sure and read the “MILLIGRAMS” or
“mg” written and not the percent (%) of Daily Value-DV).
Reduced Sodium — The amount of sodium present is less than what
was present in the original formulation of a processed item. This does
not mean the item is low sodium!
No added salt or “salt-free” — The product has not had salt
added, but it still may have sodium in some other form and it might not
be low sodium.
To achieve the goal of 1500mg per day of sodium you will need to:
1. Read labels and select packaged items that have less than 140mg/serving.
2. Limit the fast-food or restaurant foods you eat—unless you can request that they do not add salt.
3. Use herbs, spices and salt-free seasonings to flavor your food when cooking.
Leah McGrath, RD, LDN
Corporate Dietitian – Ingles Supermarkets
Phone: 800-334-4936
e-mail:
[email protected]
Ingles: www.ingles-markets.com/ask_leah
Twitter: www.twitter.com/InglesDietitian
Facebook: www.facebook.com/inglesmarkets
