S is for Sodium

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Nutrition Tip Thursday

By Hayley Jacobs, Dietetic Intern

The USDA’s recommendation for sodium intake is set at 2,300 mg/day. Unfortunately, Americans are far exceeding that amount. Roughly, the average intake of sodium is around 3,400 mg/day.

What some may not be aware of is 2,300 mg/day is actually the tolerable upper limit* for sodium while 1,500 mg/day is the amount organizations are now pushing for the population to limit their intake to.

Sodium is excess can lead to

  • Hypertension
  • Heart attack
  • Stroke
  • Kidney disease

Ways to limit sodium intake include

  • Refraining from putting additional salt on meals
  • Choosing low sodium meals
  • Using fresh, rather than packaged foods
  • Choose “fresh frozen” rather than “frozen” to assure there is no additional salt
  • Reading food labels
  • Substitute salt with other seasonings in recipes such as herbs and spices

Remember:

Salt is an acquired taste, the longer you go without incorporating excess amounts into your diet, the less you are going to crave it. It typically takes around 6-8vweeks to adapt to a lower sodium diet. At that point you may find the foods you previously loved way too salty!

*The highest level of daily nutrient intake that is likely to pose no risk of adverse health effects to almost all individuals in the general population.

Source

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