You’ve likely heard that many people consume too much sodium. While your body requires a small amount of sodium for optimal function, excessive intake can negatively impact your health. High-sodium diets are linked to an increased risk of developing high blood pressure, a leading cause of stroke and heart disease.
Contrary to popular belief, over 70% of dietary sodium comes from packaged and prepared foods, not from table salt added during cooking or at the table. The current food supply contains excessive sodium, making it challenging for individuals to reduce their sodium intake. The U.S. Food and Drug Administration is collaborating with the food industry to implement reasonable sodium reductions across a wide range of food products. Even if packaged foods already contain sodium upon purchase, you can lower your daily sodium intake by using the Nutrition Facts label.
Deciphering the Nutrition Facts Label
Utilize the Nutrition Facts label to make informed food choices!
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Understand the Daily Value. Daily Values are reference amounts of nutrients recommended for daily consumption or to avoid exceeding. The Daily Value for sodium is less than 2,300 milligrams (mg) per day.
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Leverage the % Daily Value (%DV). The %DV represents the percentage of the Daily Value for each nutrient in a single serving of the food, indicating its contribution to your overall daily diet.
Use %DV to assess whether a serving of a particular food is high or low in sodium. Compare food products using the %DV to ensure you consume less than 100% DV of sodium daily.
As a general rule: 5% DV or less of sodium per serving is considered low, and 20% DV or more of sodium per serving is considered high.
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Mind Your Servings. The nutrition information provided on the Nutrition Facts label is generally based on one serving of the food. Check the serving size and the number of servings you consume to accurately determine your total sodium intake.
Food Choices and Sodium Intake
According to the Centers for Disease Control and Prevention (CDC), approximately 40% of the sodium consumed in American diets originates from the following food categories:
- Deli meat sandwiches
- Pizza
- Burritos and tacos
- Soups
- Savory Snacks (e.g., chips, crackers, popcorn)
- Poultry
- Pasta mixed dishes
- Burgers
- Egg dishes and omelets
Keep in mind that the sodium content can vary significantly within similar food categories. Always use the Nutrition Facts label to compare products, and carefully check the serving size to ensure an accurate comparison.
Table Salt vs. Sodium: Clarifying the Difference
Although the terms “table salt” and “sodium” are often used interchangeably, they are not synonymous. Table salt (also known by its chemical name, sodium chloride) is a crystalline compound abundant in nature. Sodium is a mineral and a chemical element that is one component of salt.
The Role of Sodium as a Food Ingredient
Sodium serves various purposes as a food ingredient, including curing meat, aiding in baking, thickening, retaining moisture, enhancing flavor (including the flavor of other ingredients), and acting as a preservative. Common food additives like monosodium glutamate (MSG), sodium bicarbonate (baking soda), sodium nitrite, and sodium benzoate also contain sodium, contributing (in smaller quantities) to the total “sodium” content declared on the Nutrition Facts label.
Surprisingly, some foods lacking a salty taste can still be high in sodium. Therefore, taste alone is not a reliable indicator of a food’s sodium content. While some high-sodium foods (like pickles and soy sauce) taste salty, many others (such as cereals and pastries) contain sodium but do not taste salty. Additionally, frequently consumed foods (such as bread) can contribute a significant amount of sodium to your daily intake, even if a single serving doesn’t appear high in sodium.
Decoding Nutrient Claims on Packaging
Nutrient claims on food and beverage packaging can help you quickly identify products with lower sodium content. Here’s a breakdown of common claims:
| Claim | Definition |
|---|---|
| Salt/Sodium-Free | Less than 5 mg of sodium per serving |
| Very Low Sodium | 35 mg of sodium or less per serving |
| Low Sodium | 140 mg of sodium or less per serving |
| Reduced Sodium | At least 25% less sodium than regular product |
| Light in Sodium | At least 50% less sodium than regular product |
| No-Salt-Added | No salt added during processing (may not be sodium-free) |
Sodium and its Impact on Blood Pressure
Sodium attracts water. A high-sodium diet draws water into the bloodstream, increasing blood volume and subsequently, blood pressure. High blood pressure, or hypertension, is a condition where blood pressure remains elevated over time. Hypertension forces the heart to work harder, and the increased force of blood flow can damage arteries and organs like the heart, kidneys, brain, and eyes. Uncontrolled high blood pressure can increase the risk of heart attack, heart failure, stroke, kidney disease, and blindness. Since blood pressure tends to rise with age, limiting sodium intake becomes increasingly important each year.
Understanding Your Sodium Intake
Sodium is an essential nutrient required by the body in small amounts (assuming no excessive sweating) to maintain fluid balance and ensure proper muscle and nerve function. However, most people consume too much sodium, often without realizing it.
The average American consumes approximately 3,400 mg of sodium per day. The Dietary Guidelines for Americans recommends limiting sodium intake to less than 2,300 mg per day for adults, which is equivalent to about 1 teaspoon of table salt! Recommended limits are even lower for children under the age of 14.
10 Practical Tips for Reducing Sodium Consumption
Learning about sodium in foods and exploring new ways to prepare meals can assist you in achieving your sodium reduction goals. By incorporating the following tips into your routine, you can gradually reduce your sodium “taste” over time, and eventually, you may not even miss it!
- Read the Nutrition Facts label: Compare food products and select those that help you stay below 100% DV (less than 2,300 mg) of sodium each day.
- Prepare your own food: Minimize the use of packaged sauces, mixes, and “instant” products, including flavored rice, instant noodles, and ready-made pasta.
- Flavor without adding sodium: Limit your use of table salt when cooking, baking, or at the table. Experiment with no-salt seasoning blends, herbs, and spices to add flavor to your food.
- Buy fresh: Choose fresh meat, poultry, and seafood over processed options. Also, inspect fresh meat and poultry packaging for added salt water or saline.
- Watch your veggies: Opt for fresh, frozen (without sauce or seasoning), or low-sodium/no-salt-added canned vegetables.
- Give sodium the “rinse”: Rinse canned foods containing sodium, such as beans, tuna, and vegetables, before consumption to remove some of the sodium.
- “Unsalt” your snacks: Choose low-sodium or no-salt-added nuts, seeds, and snack products (like chips and pretzels) – or choose carrot or celery sticks instead.
- Consider your condiments: Sodium in condiments can quickly accumulate. Opt for light or reduced-sodium condiments, use oil and vinegar on salads instead of bottled dressings, and use only a small amount of seasoning from flavoring packets instead of the whole packet.
- Reduce portion sizes: Less food equals less sodium. Prepare smaller portions at home and consume less when eating out. Choose smaller sizes, share an entree, or take home a portion of your meal.
- Make lower-sodium choices at restaurants: Request that your meal be prepared without table salt and ask for sauces and salad dressings to be served “on the side,” then use less of them. Inquire about the availability of nutrition information and select lower-sodium options.
Lowering your sodium intake is a gradual process. By implementing these strategies, you can significantly reduce your sodium consumption and improve your overall health.
