Health Pages

Salt



Salt

INFO FOR PEOPLE WHO MUST WATCH THEIR SALT OR SODIUM INTAKE

Do you "taste before you shake" or do you automatically sprinkle salt on your food?

Dietitians are encouraging people to "shake the salt habit" and get to know the real taste of food. With herbs, spices, garlic, and onions, you can make your food spicy without salt and sodium. There’s no reason why eating less sodium should make your food any less delicious!

Excessive salt consumption has been linked to hypertension, or high blood pressure. Our average consumption of salt is 5-20 g per day. A prudent diet would limit salt intake to 5 grams daily.

Sodium is found naturally in many foods, but processed foods account for most of the salt and sodium that we consume. Pay close attention to food labels when you shop, read and compare food labels, and choose products that are low in salt and sodium.

As you read food labels, you may be surprised to find out that many foods contain sodium, including baking soda, soy sauce, monosodium glutamate (MSG), salts, and some antacids.


Dietary Sources of Sodium

Table salt, whether added in cooking; at the table; or hidden in canned foods, processed foods, convenience foods and baked goods is the greatest source of dietary sodium. In general, fresh unprocessed fruits, vegetables and grains have an insignificant amount of sodium; unsalted meat has moderate sodium levels and cheese and butter are high in sodium content.

The following words on a food label mean that sodium is present:

  • Monosodium glutamate (MSG) - used as seasoning in many processed food.
  • Baking powder and baking soda (sodium bicarbonate).
  • Brine (table salt and water) - used for preserving pickles, sauerkraut and flavour in corned beef, bacon, luncheon meats.
  • Sodium nitrate - used as a preservative in bacon, ham, wieners and luncheon meats.
  • Sodium benzoate - used as a preservative in soft drinks, relishes, sauces, salad dressings.
  • Disodiumphosphate - stabilizing agent used in many processed cheeses.


The Salt Cutbacks

Cut down on snack foods that are highly salted such as pretzels, potato chips, salted crackers, salted nuts, salted popcorn.
Reduce your intake of cured and processed meats including ham, sausage, bacon, hot dogs, bologna, luncheon meats and salted fish.
Select low sodium mineral waters such as Canada Dry, Canagua, Evian Mont Blanc, Mont Clair, Perrier, Sarotago, White Mountain.
Evaluate your use of canned soups, soup mixes, canned vegetables, pickles, relishes, tomato sauces, soya sauce, processed cheese.
Limit your intake of fast foods.
Re-educate your taste buds by experimenting with different seasonings.
Use available non salted commercial seasoning mixes like Mrs. Dash or Club House.
Learn How to Season Your Food without Salt


Back to Health Pages




RomWell Health Pages - Disclaimer

Our pages are created to provide medically accurate information that is intended to complement, not replace or substitute in any way the services of your physician. Any application of the recommendations set forth in the following pages is at the reader's discretion and sole risk. Before undergoing medical treatment, you should consult with your doctor, who can best assess your individual needs, symptoms and treatment.

Antioxidants

Organic antioxidants help to promote cell regeneration, they are a great all natural way to help boost your immune system, and flush out harmful toxins which weaken the immune system. They are essential aid to a properly balanced diet, overall health and wellness and also great help in the prevention of disease.