Sodium: We’re eating too much!

Most people are consuming too much sodium. Much of it, up to 75%, is not coming from the salt shaker. Sodium is hidden in foods which often don’t taste salty, like bread and condiments. Consuming some sodium  is important, but too much of it can increase the risk for diseases such as hypertension, stroke, heart disease and kidney disease to name a few.

The 2010 Dietary guidelines for Americans recommends limiting sodium intake to 2,300mg per day or less. Those who have diabetes, kidney disease, high blood pressure, who are African American or over the age of 51 should limit intake to no more than 1,500mg per day.

Common high sodium foods include:

• Cheese
• Deli meat
• Fast food
• Snack foods (chips)
• Canned soups
• Canned veggies
• Some breads (sourdough)
• Salted nuts
• Salad dressings and condiments
• Seasonings (garlic salt, onion salt, rubs, marinades)

Whenever possible choose foods that are naturally low in sodium such as fruits, veggies, whole grains and unsalted nuts and seeds. Make it a habit to prepare more food at home and use herbs and spices to flavor food rather than salt or salt-containing seasonings. Mrs. Dash makes a number of great salt-free products including marinades and seasonings! Check the nutrition facts label and buy items that advertise being “low-sodium”, “salt-free” and “reduced sodium”.

The best way to know how much sodium you’re eating is to keep a food journal or use an app or website such as my fitness pal that keeps track of things like vitamins, minerals, macronutrients (protein, carbohydrates and fat) and calories.  Try logging your intake for 3-5 days and see where you can make improvements!

Don’t hesitate to ask one of our Block Crossfit dietitians if you have questions!

 

Sources:

1. www.eatright.org.Eat Right with Less Salt. http://www.eatright.org/search.aspx?search=sodium

2.  www.usda.gov. Dietary Guidelines for Americans. http://www.cnpp.usda.gov/DietaryGuidelines