Download Salt and Sodium Guide

GET THE FACTS:
Salt & Sodium
An educational resource for
daily sodium guidelines, the role and sources
of sodium in food, and tips on how to reduce
the amount of sodium you eat.
GET THE FACTS:
Sodium and the Dietary Guidelines
The U.S. government recently released the newest
version of Dietary Guidelines for Americans, a researchbased guide designed to help Americans make healthier
food choices.
So, what does all of this mean for you and your family?
And what steps can you take to reduce sodium?
What Do the 2010 Guidelines
Say About Sodium?
The first thing to know is that the salt you use at the
dinner table is not the biggest sodium contributor in
the American diet. In fact, the majority of the sodium
Americans consume—more than 75%—is found in
processed food and restaurant meals.
Sodium Can Add Up Quickly
The problem of eating too much sodium is covered in
the report:
The Dietary Guidelines for Americans, 2010 recommend
that Americans aged 2 and up reduce sodium intake to
less than 2,300 milligrams (mg) per day.
n People 51 and older and those of any age who are
African Americans or who have high blood pressure,
diabetes, or chronic kidney disease—about half the
U.S. population and the majority of adults—should
further reduce sodium intake to 1,500 mg per day.
n Based on these guidelines, the vast majority of adults
eat more sodium than they should—an average of
more than 3,300 mg each day.
n
And don’t let your taste buds fool you. Foods like grains,
baked goods, and meats may not taste salty, but they
add up to major sources of daily sodium because they are
eaten so often.
The majority of Americans’ daily sodium intake comes
from grains and meat, and other top contributors include
processed poultry, soups, and sandwiches.
Depending on your food choices, it doesn’t take much to
consume more sodium than recommended.
One slice of bread can contain anywhere from 80 to
230 mg of sodium, and a slice of frozen pizza can
contain between 370 and 730 mg.
n Some breakfast cereals contain 150 to 300 mg of
sodium before milk is added.
n
Eating too much sodium puts Americans at risk for
developing serious medical conditions, like high blood
pressure, heart disease, and stroke.
SODIUM ADDS UP QUICKLY
Not all foods are high in sodium. But when you combine foods with
varying levels as part of your daily diet, sodium can add up quickly.
BREAKFAST
LUNCH
250 mg sodium
2,200 mg sodium
+
Bowl of cereal
with skim milk
DINNER
710 mg sodium
+
Cup of soup and a
turkey sandwich
TOTAL SODIUM
=
Slice of pizza and salad
with light dressing
National Center for Chronic Disease Prevention and Health Promotion
Division for Heart Disease and Stroke Prevention
3,160 mg
sodium
GET THE FACTS:
Sodium and the Dietary Guidelines
Canned soups and soups served in restaurants can
contribute high amounts of sodium.
n Processed tomato products and salad dressings
often include salt and other ingredients that contain
sodium.
n Many snack foods—chips, crackers, and pretzels—
contain several hundred milligrams of sodium
per serving.
n
Tips for Shopping Smarter
n
n
The more you know about the food you eat, the better
the decisions you can make for yourself and your family.
n
Eat more fresh fruits and vegetables and low-fat
dairy. Research shows that foods low in sodium and
high in potassium can help reduce blood pressure and
the risk for other serious conditions. Examples include
bananas, dried apricots, and spinach. Low- or no-fat
yogurt, beans other than green beans, and potatoes
are also low in sodium and high in potassium.
n
When buying processed foods, read nutrition labels
and choose products with less sodium.
• Notehowmanymilligramsofsodiumareineach
serving—and how many servings are in the package.
• Foodsthatcontain35 mg or less per serving are
very low in sodium. Foods that contain 140 mg or
less per serving are defined as low sodium.
Check processed meat and poultry, which are often
“enhanced” with salt water or saline.
Opt for lower sodium or no salt added breads, crackers,
and cereals.
Tips for Cooking at Home
Use lemon juice and salt-free herbs and spices,
such as garlic and pepper, to flavor your food instead of
sauces and prepackaged seasonings.
n Limit added salt while cooking, and taste food first
before salting at the table.
n
Tips for Eating Out
Chain restaurants often put nutritional information online. Check ahead to find the lower sodium
options.
n Ask restaurants not to add salt to your meal, and use
sauces and condiments only in small amounts.
n Reduce your portion size—less food means less
sodium. For example, ask the server to put half of your
meal in a take-out container before it comes to your
table, or split an entree with someone else.
n Ask your favorite restaurants, stores, and food manufacturers to offer more low sodium options.
n
In addition to low sodium foods,
eating high-potassium foods can
help lower your blood pressure.
n
When eating frozen and canned vegetables, choose
no salt added or low sodium versions, or choose frozen
varieties without sauce.
Learn more at www.cdc.gov/salt
For more information please contact Centers for Disease Control and Prevention
1600 Clifton Road NE, Atlanta, GA 30333
Telephone: 1-800-CDC-INFO (232-4636)/TTY: 1-888-232-6348
E-mail:[email protected]•Web:www.cdc.gov
Publication date: 06/2012
GET THE FACTS:
The Role of Sodium in Your Food
Where Does Dietary Sodium Come From?
Although many people are quick to blame the salt shaker,
only a small amount of dietary sodium is added during
home cooking and at the table. An overwhelming majority of sodium consumed—more than 75%—comes from
restaurant, prepackaged, and processed foods, including
many products that don’t even taste salty. For consumers
to make informed decisions about what they eat, it’s
helpful to understand the role that sodium plays in
different foods.
Why Is Sodium Added to Processed Food?
Sodium plays many roles in our foods, mainly:
Why Is Eating Too Much
Sodium a Bad Idea?
Our bodies require only a small amount
of sodium each day to function normally.
Eating too much sodium can lead to
increased blood pressure, which can raise
the risk of heart attack, stroke, and other
cardiovascular conditions.
n Onaverage,Americanadultsexceedtheir
recommended daily limit of sodium.
n Reducing your sodium intake can help
lower your blood pressure and improve
the health of your heart.
n
To Enhance Flavor
• Addsasaltytaste
• Boostsflavorbalanceandcanenhancethesweetness of sugary items
• Masks“offnotes,”suchasbitternessandstrange
tastes, that can result from food processing
• Makessometypesofprocessedfoods
more palatable
n To Preserve Freshness
• Increasesshelflife
• Helpspreventgrowthofbacteriaandother
disease-causing agents
n ToImproveTextureandAppearance
• Makestheproductseemthickerorfuller
• Enhancescolorandhue
• Helpsretainmoistureinprocessedmeatproducts
as a trade-off for saturated fat
• Stabilizestexture,allowingbreadtoriseandcheese
to stick together
• Preventsunwantedchemicalchangestootheringredients in many baked items
n
Sodium levels may vary greatly in
otherwise similar products.
National Center for Chronic Disease Prevention and Health Promotion
Division for Heart Disease and Stroke Prevention
GET THE FACTS:
The Role of Sodium in Your Food
n
Is All of This Sodium Necessary?
In many cases, no. For many products, sodium’s technical functions can be accomplished with lower levels
than are currently being used.
n Alternatives to added sodium do exist.
n Many familiar products already contain lower
amounts of sodium in other countries. This international variability indicates that these companies could
readily introduce lower sodium versions of popular
products in the United States.
n Sodium levels in similar U.S. products vary greatly
across—and even within—brands, indicating consumers’ willingness to buy less salty products.
n
Althoughmanyfoodmanufacturersexpressconcern
about the altered taste of low sodium products, salt
is an acquired taste. Some research indicates that
consumers—and their taste buds—adapt to the taste
of lower sodium foods.
n Certain study results indicate that when a reducedsodium version of a popular food is served, the typical
consumer adds less than 20% of the removed sodium
back. This behavior demonstrates that individuals are
relatively comfortable with gradual sodium reductions in products.
n There are several new salt substitutes on the market—
and many more in development.
Learn more at www.cdc.gov/salt
SODIUM LEVELS VARY BY COUNTRY
UNITED KINGDOM
UNITED STATES
Popular Restaurant
ChainVeggiePizza
320 mg (per 100 g serving)
610 mg (per 100 g serving)
For more information please contact Centers for Disease Control and Prevention
1600 Clifton Road NE, Atlanta, GA 30333
Telephone:1-800-CDC-INFO(232-4636)/TTY:1-888-232-6348
E-mail:[email protected]•Web:www.cdc.gov
Publicationdate:06/2012
GET THE FACTS:
Sodium’s Role in Processed Food
What Do Sodium and Processed Food
Have to Do with Heart Health?
Eating too much sodium can lead to increased blood
pressure, which in turn contributes to heart disease
and stroke. Reducing sodium intake to recommended
amounts is important to maintaining heart health.
It may surprise you to learn that more than 75% of the
sodium Americans consume comes from processed and
restaurant foods. Only a small amount comes from the salt
shaker, either during home cooking or at the dinner table.
Processed Food: A Definition
The U.S. Food and Drug Administration defines “processed food” as “any food other than a raw agricultural
commodity and includes any raw agricultural commodity that has been subject to processing, such as canning,
cooking, freezing, dehydration, or milling.” By this definition, nearly all food served in restaurants and many
grocery store products are considered processed.
Here are a few other ways to think about processed food:
A processed food is any food that has been changed
from its original, raw form.
n Processing a food often involves the use of added
ingredients, including sodium-containing additives,
which could make the product less healthy.
n
“From Scratch” Versus “Processed”—
Are They Always Different?
Americans’ use of packaged food has increased in the
past 50 years. Many of the ingredients that we now use
when we cook “from scratch” at home are processed in
some way.
n
n
n
n
n
Many processed foods at the grocery store are easy to
identify—in general, anything with a Nutrition Facts
label on the package has been processed.
Frozen meals, snack foods like chips and cookies, and
most beverages have been processed.
Such staples as sugar, flour, chicken broth, and canned or
frozen vegetables have also been processed in some way.
Products that use labels such as “all natural” or “whole
grain” are still processed.
“Processed” can mean many different things, but not
all of these foods are bad for your health. Products
such as frozen vegetables are often still low in sodium.
That’s why it’s important to check Nutrition Facts labels
and choose the option lower in sodium.
More than 75% of the sodium
Americans consume comes from
processed and restaurant foods—
not the salt shaker.
National Center for Chronic Disease Prevention and Health Promotion
Division for Heart Disease and Stroke Prevention
GET THE FACTS:
Sodium’s Role in Processed Food
If So Much Food Is Processed,
What Can I Do to Cut Sodium?
How Much Sodium Should I Eat?
n
According to the Dietary Guidelines for Americans, 2010:
Americans aged 2 years and up should reduce
sodium intake to less than 2,300 milligrams
(mg) per day.
n People aged 51 and up and those of any age who
are African Americans or who have high blood
pressure, diabetes, or chronic kidney disease—
about half the U.S. population and the majority
of adults—should further reduce sodium intake
to 1,500 mg per day.
n
Making smart food choices, including limiting your
daily sodium intake, is critical to protecting your
heart health.
n
n
n
n
n
At the grocery store or farmers’ market, purchase
whole, unprocessed foods when available, such as
fresh vegetables and meats.
Similar products can vary greatly in sodium content.
When purchasing processed foods, compare labels and
choose the option with the least amount of sodium.
Cook at home more, and use as many fresh ingredients
as possible.
Scale back how often you eat restaurant food, which
is frequently high in sodium.
Request nutrition information when dining out, and
ask your server about lower sodium options.
Whether eating out or in, eat less. Reducing portion
sizes can help limit how much salt you eat.
Learn more at www.cdc.gov/salt
To reduce sodium in home cooking, season foods with fresh herbs and spices instead of salt.
For more information please contact Centers for Disease Control and Prevention
1600 Clifton Road NE, Atlanta, GA 30333
Telephone: 1-800-CDC-INFO (232-4636)/TTY: 1-888-232-6348
E-mail: [email protected] • Web: www.cdc.gov
Publication date: 06/2012
GET THE FACTS:
Sources of Sodium in Your Diet
All across the United States, high sodium intake is a major
problem. On average, American adults eat more than
3,300 milligrams (mg) of sodium a day, more than double
the recommended limit for most adults. The Dietary
Guidelines for Americans, 2010 recommend that Americans
aged 2 and up reduce sodium intake to less than 2,300
mg per day. People 51 and older and those of any age
who are African Americans or who have high blood pressure, diabetes, or chronic kidney disease—about half
the U.S. population and the majority of adults—should
further reduce sodium intake to 1,500 mg per day.
The vast majority of U.S. adults eat more sodium than
they need. Having accurate information about where
dietary salt comes from can help Americans stick to the
recommendations.
Food
(in milligrams)
1 slice white bread
3 oz turkey breast, deli or pre-packaged
luncheon meat
80 - 230
450 - 1,050
4 oz slice frozen pizza, plain cheese,
regular crust
370 - 730
4 oz slice restaurant pizza, plain cheese,
regular crust
510 - 760
4 oz boneless, skinless chicken breast, fresh
40 - 330
3 oz chicken strips, restaurant, breaded
430 - 900
3 oz chicken nuggets, frozen, breaded
200 - 570
1 cup chicken noodle soup, canned prepared
100 - 940
1 corn dog, regular
1 cheeseburger, fast food restaurant
1 oz slice American cheese, processed
(packaged or deli)
1 cup canned pasta with meat sauce
The Salt Shaker Is Not to Blame
Sodium Range
5 oz pork with barbecue sauce (packaged)
1 oz potato chips, plain
350 - 620
710 - 1,690
330 - 460
530 - 980
600 - 1,120
50 - 200
More than 75% of the sodium Americans eat comes
from restaurant, prepackaged, and processed foods.
n Only 5% of dietary sodium is added during home cooking and only 6% is added at the table.
n The remaining 12% of dietary sodium occurs naturally
in foods.
n
Surprising Sources of Sodium
Lots of packaged and processed foods can have high
levels of sodium, and they may not even taste salty to
many consumers.
n Breads and rolls, cold cuts/cured meats, and pizza are
top contributors of sodium in the American diet.
n For example, one slice of bread can contain anywhere
from 80 to 230 mg of sodium.
n Lunch meats are a major source—1 serving, around
6 thin slices, typically can contain 750 mg or more of
sodium.
n
Sodium levels of the same food
can vary widely, so choose wisely.
National Center for Chronic Disease Prevention and Health Promotion
Division for Heart Disease and Stroke Prevention
GET THE FACTS:
Sources of Sodium in Your Diet
Keeping an Eye on Labels as
You Shop Is Important
n
n
n
n
n
intake can help lower these risks. To help protect your
heart, make a commitment to:
Frozen pizza typically contains between 370 and
730 mg of sodium in just 1 slice.
Soup can also be high in sodium. For example, tomato
soup can range from 700 to 1,260 mg of sodium in
8 ounces (1 cup).
Many seemingly healthy foods, such as canned vegetables, often contain added sodium.
Raw chicken and other meats can have sodium and
flavor solutions added.
Even foods labeled as “less sodium” or “reduced
sodium” can contain significant amounts. One tablespoon of “less sodium” soy sauce typically contains
more than 500 mg, and consumers often eat more
than 1 serving at a time.
Why Cut Back? And How?
n
n
n
n
n
Eating too much sodium can lead to increased blood
pressure, which can raise your risk for heart attack, stroke,
and other cardiovascular conditions. Reducing sodium
Try to eat more fruits and vegetables. For canned
and frozen vegetables, look for no salt added or
low sodium versions, or choose frozen varieties
without sauce.
Check nutrition labels on packaged foods. Compare
sodium in different brands for products like processed
soups, dressings/sauces, breads, and frozen meals, and
choose those with lower sodium.
Eat at home more frequently, and prepare more
meals from scratch. To boost flavor, use salt free herbs
and spices rather than processed sauces, packaged
broths, or condiments.
Ask restaurants not to add salt to your meal, and
use condiments in small amounts. Also ask your favorite restaurants, stores, and food manufacturers to offer
more low-sodium options.
Re-train your taste buds. Over time, the less sodium
you eat, the less you’ll want.
Learn more at www.cdc.gov/salt
CHOOSE FRESH OR LOW SODIUM FOODS
FRESH TOMATOES
NO SALT ADDED
CANNED TOMATOES
CANNED TOMATOES
6 mg (whole)
20 mg (per 1/2 cup)
220 mg (per 1/2 cup)
For more information please contact Centers for Disease Control and Prevention
1600 Clifton Road NE, Atlanta, GA 30333
Telephone: 1-800-CDC-INFO (232-4636)/TTY: 1-888-232-6348
E-mail: [email protected] • Web: www.cdc.gov
Publication date: 06/2012
GET THE FACTS:
Sodium Reduction Tips
Tips for Reducing Sodium
■
Buy fresh, frozen (no sauce), or no-saltadded canned vegetables.
■
Use fresh poultry,* fish, pork,* and lean meat,
rather than canned or processed meats.
■
When available, buy low-sodium, lowersodium, reduced-sodium, or no-salt-added
versions of products.
■
Limit sauces, mixes, and “instant” products,
including flavored rice and ready-made
pasta.
■
Compare Nutrition Facts labels on food
packages for percent Daily Value or amount
of sodium in milligrams.
* Check to see if saline or salt solution has been added—
if so, choose another brand.
Choose wisely—sodium content can vary
within food categories
Total = 1,522 mg
Total = 852 mg
per whole sandwich
per whole sandwich
Which of These Sauces Is Lower in Sodium?
The majority of sodium in our diets
is from packaged food and is a direct
result of food processing. Even foods
that may not taste salty can be substantial sources of sodium.
Check the amount of sodium
per serving, and don’t forget to
check the number of servings
per container!
Remember, the 2010 Dietary Guidelines for Americans recommend that Americans aged 2 and up reduce sodium intake
to less than 2,300 milligrams (mg) per day. People 51 and older and those of any age who are African Americans or
who have high blood pressure, diabetes, or chronic kidney disease—about half the U.S. population and the majority of
adults—should reduce sodium intake to 1,500 mg per day. Learn more at www.cdc.gov/salt.
For more information please contact Centers for Disease Control and Prevention
1600 Clifton Road NE, Atlanta, GA 30333
Telephone: 1-800-CDC-INFO (232-4636)/TTY: 1-888-232-6348
E-mail: [email protected] • Web: www.cdc.gov
Publication date: 08/2011
National Center for Chronic Disease Prevention and Health Promotion
Division for Heart Disease and Stroke Prevention
Online Sodium Resources
•CDC Sodium Reduction in Communities Program (SRCP)
http://www.cdc.gov/dhdsp/programs/sodium_reduction.htm
•CDC High Blood Pressure Web Site
http://www.cdc.gov/bloodpressure/index.htm
•American Heart Association—Shake Your Salt Habit
http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/
PreventionTreatmentofHighBloodPressure/Shaking-the-Salt-Habit_UCM_303241_Article.jsp
•American Society of Hypertension
http://www.ash-us.org/
•Center for Science in the Public Interest
http://www.cspinet.org/salt/index.html
•NHLBI—Reduce Salt and Sodium in Your Diet
http://www.nhlbi.nih.gov/hbp/prevent/sodium/sodium.htm
•National High Blood Pressure Education Program
http://www.nhlbi.nih.gov/about/nhbpep/index.htm
•Dietary Approaches to Stop Hypertension (DASH) Diet
http://www.nhlbi.nih.gov/hbp/prevent/h_eating/h_eating.htm
•New York City Department of Health and Mental Hygiene
http://www.nyc.gov/html/doh/html/cardio/cardio-salt-coalition.shtml
•Nutrition.gov: What’s in Food—Salt and Sodium
http://www.nutrition.gov/whats-food/salt-sodium
•United States Department of Agriculture—Information on Salt/Sodium
http://snap.nal.usda.gov/resource-library/balance-your-lifestyle/information-sodiumsalt
•U.S. Food and Drug Administration—Lowering Salt in Your Diet
http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm181577.htm
•U.S. Food and Drug Administration—How to Understand and Use the
Nutritional Facts Label
http://www.fda.gov/Food/ResourcesForYou/Consumers/NFLPM/ucm274593.htm
For more information on heart disease, stroke or related risk factor education and
information, please contact the Nebraska Department of Health and Human Services,
Heart Disease and Stroke Prevention Program at 402-471-2101.