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    High Sodium Intake

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    bouysok
    1. High sodium intake can lead to health conditions such as high blood pressure, heart failure, kidney problems, stroke, and gastric cancer. Reducing sodium intake by just 1 gram per day can decrease deaths from heart disease and strokes. 2. Many processed foods like pizza, chips, canned vegetables, and frozen meals are high in sodium. Foods containing more than 900mg of sodium per serving are considered high in sodium. 3. To reduce sodium intake, check food labels for sodium content, choose fresh or frozen plain foods over canned and packaged options, and use herbs and spices instead of salt in cooking.

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    High Sodium Intake

    Uploaded by

    bouysok
    64 views10 pages
    1. High sodium intake can lead to health conditions such as high blood pressure, heart failure, kidney problems, stroke, and gastric cancer. Reducing sodium intake by just 1 gram per day can decrease deaths from heart disease and strokes. 2. Many processed foods like pizza, chips, canned vegetables, and frozen meals are high in sodium. Foods containing more than 900mg of sodium per serving are considered high in sodium. 3. To reduce sodium intake, check food labels for sodium content, choose fresh or frozen plain foods over canned and packaged options, and use herbs and spices instead of salt in cooking.

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    1. High sodium intake can lead to health conditions such as high blood pressure, heart failure, kidney problems, stroke, and gastric cancer. Reducing sodium intake by just 1 gram per day can decrease deaths from heart disease and strokes. 2. Many processed foods like pizza, chips, canned vegetables, and frozen meals are high in sodium. Foods containing more than 900mg of sodium per serving are considered high in sodium. 3. To reduce sodium intake, check food labels for sodium content, choose fresh or frozen plain foods over canned and packaged options, and use herbs and spices instead of salt in cooking.

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    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    64 views10 pages

    High Sodium Intake

    Uploaded by

    bouysok
    1. High sodium intake can lead to health conditions such as high blood pressure, heart failure, kidney problems, stroke, and gastric cancer. Reducing sodium intake by just 1 gram per day can decrease deaths from heart disease and strokes. 2. Many processed foods like pizza, chips, canned vegetables, and frozen meals are high in sodium. Foods containing more than 900mg of sodium per serving are considered high in sodium. 3. To reduce sodium intake, check food labels for sodium content, choose fresh or frozen plain foods over canned and packaged options, and use herbs and spices instead of salt in cooking.

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    High Sodium Intake & Health Conditions

    The sodium level in our body is mainly regulated by our kidneys. Too much sodium can cause many health conditions as given below. 1. high blood pressure. "Of the estimated one billion people living with hypertension, about 30% can attribute it to excess salt intake," says Dr. Ken Flegel and Dr. Peter Magner. 2. Heart failure 3. Kidney problems and kidney stones 4. Stroke 5. Gastric cancer 6. Oedema 7. Left ventricular hypertrophy 8. Osteoporosis: A high level of salt intake increases the amount of calcium excreted in the urine. This may lead to osteoporosis. Muscle cramps do not need salt but water. Muscle cramps are due to lack of adequate amount of water or dehydration in your body. A reduction in salt consumption even by 1g in diet daily may help decrease the incidences of death, say University of California-San Francisco researchers at the American Heart Association's 49th Annual Conference on Cardiovascular Disease Epidemiology and Prevention. The researchers say that a 3g a day reduction in salt intake could result in 6% fewer cases of new heart disease, 8% fewer heart attacks, and 3% fewer deaths in US.

    High Sodium Foods


    Many foods naturally contain only traces of sodium, while processed foods contain a lot of salt. Foods with a high sodium content (more than 900mg/serving) include: 1. Most fast foods and take away foods, such as pizza and cheeseburger. 2. Most snack foods, such as potato chips, pretzels and corn chips. 3. Processed meats, such as sausages (900-1000mg sodium/100g), bacon (about 2000mg sodium/100g , ham, salami, hot dog, smoked salmon, corned meats (1000-1600mg sodium/100g), and luncheon meats. Note that most fresh meats are low in sodium, 6090mg sodium/100g. 4. Canned vegetables and canned vegetable juice 5. Dehydrated or packet foods, such as instant pasta or soups 6. Soups, sauces and condiments such as soy sauce and tomato sauce, ketchup and most processed tomato products. Soups are one of the worst culprits for hidden salt. People who regularly eat soup could be raising their risk of stomach cancer, warns Dr Rachel Thompson, science programme manager for the World Cancer Research Fund (WCRF). 7. Cracker biscuits, breads and breakfast cereals. Two slices of most breads have 250 to 480mg sodium. An average serving of breakfast cereal can have up to 500mg of sodium.

    Look for low sodium variety of breads and cereals. In India, some salt is added to the flour when making the dough for rotis or chapattis. This adds extra salt to your body and can be avoided. 8. Salted nuts are high in salt but if you rub the nuts with fingers, then most of the salt falls off. 9. Salted butter, margarine and mayonnaise. Salted butter and margarine have about 140mg in one tablespoon. 10. A bowl of cornflakes has about the same amount of salt as a small packet of plain chips.

    How to reduce the sodium intake in diet?


    How do you know if you are getting too much sodium? "If you eat fast food even once a week, you are probably eating 2 to 3 times as much salt as you need," says Jill Minette, R.D., assistant director of clinical nutrition at the Mayo Clinic in Rochester. 1. Check nutritional information on food labels before you buy a product. Look for the amount of salt (sodium, Na), monosodium glutamate (MSG), baking soda or soda (sodium bicarbonate), baking powder, sodium benzoate, sodium sulfite, sodium nitrite, etc. present in the product. Understand the meaning of the label: Low sodium/salt: Less than 120mg sodium/100g of food or not more than half the sodium content of the regular food (whichever is less). Reduced sodium/salt: Up to 75% of the sodium content of the regular food. Lightly salted: At least 90mg sodium/100g of food less than regular food and less than 600mg of sodium/100g. 2. Do not keep salt shaker on the dining table. 3. Choose fruits and vegetables as snacks, rather than salty snack foods. 4. Choose fresh, frozen or canned food items without added salts or of reduced salt variety. There are many products available with reduced levels of salt or with no added salt. 5. Select unsalted nuts or seeds. 6. Eat less salty foods like chips, pretzels, crisps, salted nuts, salty cheeses, soy sauce, pickles, Bikaneri bhujia, ham, bacon, chicken broth, processed meat and fish. 7. Buy fresh, (plain) frozen or canned vegetables without added salt. Rinse canned vegetables to eliminate some of the added salt. 8. Select unsalted, fat-free broths, bouillons or soups. 9. Select fat-free or low-fat milk, yogurt and cheese with low sodium. 10. Add spices, herb, garlic and lemon juice in cooking instead of salt to enhance the taste and flavor of your food. Use only half the amount of salt recommended in a recipe. 11. Reduce eating pickles, they are high in salt. 12. Buy ready to eat meals with reduced salt. Do not buy packaged foods that contain more than 120mg of sodium per serving. 13. Avoid using sauces, such as mayonnaise and ketchup, as these are often high in salt. 14. Choose fresh or frozen fish, shellfish, poultry and meat most often. They are lower in salt than most canned and processed options. 15. Some drugs contain high amounts of sodium. Look for it.

    Sodium Content of Vegetables Food Weight Sodium Portion (g) (mg) 60 125 144 170 88 155 70 110 100 120 77 104 99 55 56 241 70 160 15 170 4 spears 7 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 ear 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 4 347 131 24 36 13 39 30 104 13 2 3 5 5 810 3 5

    Asparagus, boiled Beans,boiled Beet greens, boiled Beets, boiled Broccoli, raw Brussels sprouts, frozen, boiled Cabbage, raw Carrots, raw Cauliflower, raw Celery, raw Sweet Corn, boiled Cucumber, raw Eggplant, boiled Lettuce, iceberg, raw Lettuce, raw Lima beans, canned Mushrooms, raw Onions, raw Onions, spring, raw Peas, green, canned

    1 whole 2 1 cup 428

    Peas, green, frozen, boiled Peppers, green, raw

    160 149

    1 cup 1 cup 1 potato 1 cup 10 strips

    139 3

    Potatoes, baked

    156

    Potatoes, boiled

    156

    French fries, frozen, without salt

    50

    15

    Radishes, raw Spinach, canned Spinach, raw Squash, summer, raw Squash, winter, baked Sweet potato, cooked Tomatoes, red Tomatoes, sun-dried Turnip greens, boiled, without salt Turnips, boiled, without salt Vegetables, mixed, canned Sauerkraut, canned

    4.5 214 30 113 205 105 180 2 144 156 163 236

    1 radish 1 1 cup 1 cup 1 cup 1 cup 58 24 2 2

    1 piece 74 1 cup 16

    1 piece 42 1 cup 1 cup 1 cup 1 cup 42 78 243 1,560

    Sodium Content in Fruits Apples Avocado, California Banana Blueberries, fresh Blueberries, frozen, sweetened Cherries in syrup Cranberries Figs Gooseberry Grapefruit Grapes, red or green, seedless Kiwi fruit Cantaloupe melon Guavas, fresh Honeydew melon Kiwi fruit Lemon Lemon, fresh Lime, fresh Litchi, fresh Nectarines 136 170 69 123 50 138 1 apples 0 3 1 banana 9 2

    28.35 1 oz 118 145 230 68 1 1 cup 1 cup

    10 cherries 0 1cup 1

    1 medium 1 1 half 10 grapes 1 0 3

    1 medium 4 1/8 melon 6 1 1 cup 1 1 1 1 1 2 17 3 1 1 1 1

    1 nectarine 0

    Olives, canned Oranges Passion fruit Papayas Peaches, fresh Peaches, canned Pears Pineapple, canned Pineapple Plums Pomegranates, fresh Quince, fresh Prunes, dried Pumpkin, boiled without salt Raisins Raspberries, fresh Raspberries, frozen, sweetened Strawberries, fresh

    22 131

    5 large 1 orange 1

    192 0 5 4 0 10 0 2 2 0

    140 98 248 166 249 155 66

    1 cup 1 peach 1 cup 1 pear 1 cup 1 cup 1 plum

    1 medium 5 1 medium 4 42 245 145 123 250 166 5 prunes 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 152 1 cup 2 2 17 0 3 2 8 4 3

    Strawberries, frozen, sweetened 255 Tomatoes, fresh Watermelon

    Sodium in Juice & Beverages Beer, regular Wine, red Club soda Apple juice, unsweetened Grapefruit juice, canned, sweetened Grapefruit juice Lemon juice, fresh Lemon juice, bottled Orange juice Tomato juice, canned with salt added Vegetable juice cocktail, canned 355 12 fl oz 18

    103 3.5 fl oz 5 355 12 fl oz 248 1 cup 250 1 cup 247 1 cup 47 75 7 5 2

    1 lemon 0 3 2 877 653

    15.2 1 Tbsp 248 1 cup 243 1 cup 242 1 cup

    Sodium in Snacks Food Weight Portion (g) 28.35 28.35 28.35 28.35 1 oz 1 oz 1 oz 1 oz 10 pretzels 1 oz Sodium (mg) 216 213 168 2

    Corn chips, barbecue-flavor Potato chips, barbecue-flavor Potato chips, plain, salted Potato chips, plain, unsalted

    Pretzels, hard, plain, salted

    60

    1,029

    Tortilla chips

    28.35

    150

    Tortillas, ready-to-bake, corn Tortillas, ready-to-bake, flour Taco shells, baked

    26 32 13.3

    1 tortilla 1 tortilla

    42 153

    1 medium 49

    Sodium in Soups & Sauces Barbecue sauce Cheese sauce, Pasta sauce Salsa sauce Tomato sauce Soy sauce Tomato paste, without salt added Cream of mushroom soup, canned Onion soup, dehydrated Tomato soup, canned Vegetable soup, canned Gravy, beef, canned Gravy, turkey, canned Cake, prepared by dry mix, Cake, pound, fat-free Danish pastry, cheese Puddings, vanilla Doughnuts, plain 15.75 1 Tbsp 63 250 16 245 16 262 248 39 244 241 1/4 cup 1 cup 1 Tbsp 1 cup 1 Tbsp 1 cup 1 cup 1 packet 1 cup 1 cup 128 522 1,030 69 1,482 914 231 918 3,493 695 822 326 344 255 95 320 153

    58.25 1/4 cup 59.6 50 28 71 113 47 1/4 cup 1 piece 1 slice 1 Danish 4 oz

    1 medium 257

    Pie, apple Pie, blueberry Pie, cherry Pie, pumpkin Sugars, granulated

    155 147 180 155 4.2

    1 piece 1 piece 1 piece 1 piece 1 tspn

    327 272 344 349 0

    Sodium Content of Butter, Cheese & Cream Butter with salt Butter without salt Peanut butter, chunk with salt Peanut butter, smooth with salt Margarine with salt added Cheddar Cheese Cheddar Cheese, low fat Cottage Cheese,1% milk fat Feta Cheese Mozzarella Cheese Parmesan Cheese Ricotta Cheese Swiss Cheese Cream Sour Cream Whipped Cream 14.2 14.2 16 16 14.1 1 Tbsp 1 Tbsp 1 Tbsp 1 Tbsp 1 Tbsp 117 2 78 75 133 176 174 918 316 150 93 308 74 43 6 4

    28.35 1 oz 28.35 1 oz 226 1 cup

    28.35 1 oz 28.35 1 oz 5 246 1 Tbsp 1 cup

    28.35 1 oz 14.5 12 3 1 Tbsp 1 Tbsp 1 Tbsp

    Condensed milk, sweetened Evaporated milk, non-fat Chocolate milk, low-fat Milk shake, vanilla Soy milk Ice cream, vanilla

    306 256 250 313 245 66

    1 cup 1 cup 1 cup 11 fl oz 1 cup 1/2 cup

    389 294 153 297 29 53

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