A Salt Shakedown

Sodium is a necessary mineral for the human body: it helps with nerve and muscle function and the absorption of major nutrients. The recommended daily intake of sodium is 1000 to 3000 mg/day. But, the following groups should consider having less than 1500 mg per day: middle-aged and older adults and people with high blood pressure.

Sodium is found naturally in meats, nuts, grains, fruits, vegetables, and dairy products. Unfortunately, most of the sodium we eat today is added to food in the form of sodium chloride or table salt. Food manufacturers also add table salt to food to aid with preserving, processing, and enhancing flavour. As a result we unknowingly consume three to five times more sodium
than we need.

Consider the following tips for reducing sodium intake:

• Choose fresh, unprocessed or fresh, frozen foods.

• Select unsalted nuts or seeds, dried beans, peas, and lentils.

• Limit the amount of salty snacks such as chips and pretzels.

• Avoid adding salt and canned vegetables to homemade dishes.

• Select unsalted, fat-free broths, bouillons, or soups.

• Limit processed foods such as canned soups and vegetables and frozen dinners.
  

• Select fat-free or low-fat milk, low-fat cheeses, and low-fat yogurt.

• Flavour food with lemon juice, fresh garlic, spices, and herbs.

• Read food labels for sodium content. Choose foods with less than 200 mg of sodium per serving.