Dario Diaz
ALL ABOUT
141 mg(1 Tbsp )81mg (1c up)81mg(185g)147mg(1 slice)14mg (16 fl oz)879mg(1 tbsp)55 mg(1 white)
What is it & what is it for?• Mineral, Electrolyte,
positive charged ion• water retention,
muscle function • Works with
potassium to prevent cramps
How much do I need?• Minimum: 180mg
(deficiency nearly impossible)
• Upper limit: 2300mg• AHA
recommendation: 1500mg
• Average for Americans: 3400mg
(147% of limit)
* 2300 mg is the sodium in a single teaspoon of salt!!!
Excess Intake?• Leads to atherosclerosis, high blood
pressure, heart disease• > 89% adults & >90% of US children
consume too much
Where does it come from?• MOST OF THE US INTAKE
OF SODIUM DOESN’T COME FROM SALT!
• Salt, pre-packaged foods & beverages, dairy, meats, cured/deli meats, baked goods artificial sugar, some fruits and vegetables
Top Contributors: AHA’s “Salty Six”
• Bread: 294mg / 2 slices• Cold cuts & cured meat: 1150mg / 1oz• Pizza: 760 mg / 1 slice
pepperoni• Poultry: 230 mg / 1 chicken
tender• Soup: 840 mg / cup canned
chicken noodle soup• Sandwiches: 720mg / 6in
Subway club
Other high sodium foods:• Salt , soy sauce• Salted foods:
pretzels & nuts• Sauces & dressings• Instant soups &
broths• Pickles• Canned foods• Cheeses
Ways to cut back• Eat out less often• Low sodium alternatives• Use salt replacements:
Mrs. Dash or potassium chloride
• Fresh or frozen produce whenever possible
• DON’T put salt on your food
What is low-sodium?• Sodium free: < 5mg/serving
(0%)• Low sodium: < 140mg/serving
(6%)• Very low sodium:
<35mg/serving (1.5%)• Reduced sodium: reduced by
at least 25% of the original's sodium
• %sodium is out of 2300mg (the upper limit)
Keep in mind…• “Reduced” sodium doesn’t
necessarily mean “low” sodium• Always check the nutrition label
(especially SERVING SIZE)before deciding on a food
½ cup condensed870mg sodium38% upper limit
½ cup condensed660 mg sodium29% upper limit
Cooking with less sodium• Try to boil, braise, bake or stir
fry using less salt or use salt alternative
• Make your own broth instead of using bouillon; refrigerate or freeze to cook with it later
• Avoid ready made sauces and marinades
• Add flavor with fresh or dry herbs
• Try the herb + acid + grain combination eg
lemon + thyme + quinoa
What about sea salt?• Sea Salt takes up less
space when measuring & has minerals…
• BUT sodium content is almost the same as table salt & amount of minerals is negligible
• Adding it to your diet won’t help
Other tips• Aerobic exercise: jogging, biking,
swimming• High potassium: banana, tomato,
melon, beans, potatoes, dark green leafy vegetables
• Stay well hydrated (9c water for women and 13c water for men)