Download Sodium and Salt

Sodium and Salt







Table salt is also called sodium chloride, which is composed of 39% sodium and 61%
chloride.
It is the sodium in salt that can be harmful to your health.
To calculate the amount of sodium in salt, divide the weight by 2.5.
Multiplying the sodium content of a food by 2.5 gives the equivalent amount of salt.
Sodium is not only present in salty foods like pretzels, smoked seafood and meats, frozen
dinners and chips. It is also hidden in bread and bakery products, as well as soups and sauces
that may not taste salty!
1 level teaspoon of salt contains just over 6 grams of salt.
6 grams of salt contains about 2,300 mg of sodium.
Canadians still consume too much sodium, study says
Published On Wed Jun 01 2011 The Toronto Star
Theresa Boyle Health Reporter
Canadians continue to consume too much sodium and males between the ages of 9 and 30 are the
worst culprits, according to new research.
Males in this age group consume more than 90 per cent more than the recommended upper limit
of 2,300 mg of sodium a day, according to a study released Wednesday in the Canadian Journal
of Public Health.
Women aged 71 and older performed the best, but even they consumed 31 per cent more than the
recommended upper limit of sodium daily.
High blood pressure affects 20 per cent of adults in Canada and another 20 per cent have prehypertension. Chronic, progressive hypertension is strongly associated with adverse
cardiovascular changes, leading to multi-organ damage and death.
If Canadians decreased their sodium intake by 1,840 mg a day, the prevalence of hypertension
would fall by 30 per cent and 23,500 cardiovascular disease events annually would be prevented,
the study said.
The study looked at sodium content in processed foods and did not take into account salt added
during cooking.
Canadians are consuming less salt than they did in the early ’70s when a national nutrition
survey showed daily intake of adult males was approximately 3,300 mg and about 2,200 mg for
adult females.
At a meeting in late September 2009, Health Canada’s Sodium Working Group set a goal of
reducing sodium in the Canadian diet to 2,300 mg per day by 2016.
Sodium – Health Impact
Blood Pressure










Excess sodium raises your blood pressure.
Optimal blood pressure is less than 120/80 mmHg.
A blood pressure of greater than 140/90 mmHg is the clinical definition of hypertension.
One in four adults in Canada has hypertension.
Reducing your blood pressure by just 10/5 mmHg by lifestyle change or medication
reduces your risk of heart failure by 50 per cent, stroke by 30 per cent, heart attack by 15
per cent and premature death by 10 per cent.
Be physically active for 30 to 60 minutes most days.
Eat healthier foods: lean meat, fish and poultry, vegetables, fruit, low-fat dairy products,
and whole grains.
Limit alcohol consumption to 1-2 drinks per day or less.
If you are overweight, losing 5kg (10lbs) will lower blood pressure. Cut back on the
sugar and white starchy food.
Stop smoking.
In addition to reducing sodium intake, these lifestyle changes will reduce your blood
pressure.
In addition to its role in Stroke and heart disease, high sodium consumption has been linked to
other diseases such as:







Obesity
Cancer
Asthma
Osteoporosis
Heart
Kidneys
Fluid Retention
Sodium - Limits
Children
Children should consume even less sodium than their parents. But, because of society’s reliance
on fast food and packaged foods, youngsters are often consuming unhealthy levels.
How sodium affects your children





Excess sodium intake leads to higher levels of blood pressure in children.
High blood pressure as a child leads to high blood pressure as an adult.
By consuming too much sodium, children develop a preference for salty foods and make
less healthy choices as adults.
Eating too much sodium as a child could affect health in later life.
In addition to cardiovascular disease, sodium has been linked to obesity, stomach cancer,
osteoporosis and asthma.
Adequate Intake of sodium per day for children (recommended average daily intake of a
nutrient):
1,000 mg for children aged 1-3
1,200 mg for children aged 4-8
1,500 mg for children aged 9-18
Tolerable Upper Intake Level of sodium per day for children (highest continuous daily intake of
a nutrient that does not appear to carry risks of adverse health effects in most members of a given
group. In other words, it is the maximum amount of sodium that should be consumed in a day):


1,500 mg – 2,200 mg for children and adolescents aged 1 to 13
Up to 2,300 mg for children aged 14 and older
Babies




Babies’ kidneys are not yet mature enough to deal with any added sodium.
The amount of sodium babies actually require is very small.
It is important to never add salt to any baby food.
There is enough sodium in breast milk and in infant formula to meet the needs of a baby.
Weaning
Never add salt to baby foods.
When making your own baby foods, avoid using processed foods that are not made specifically
for babies.
Adults
Solid scientific research shows that an adequate intake of sodium for most adult Canadians is
1,500 mg or less on a daily basis.
For those of us with diets chock-full of fresh fruits and vegetables, 1,500 mg is relatively easy to
achieve.
For others, who eat a lot of processed and packaged foods, store-bought breads, luncheon meats,
cheese, soups and sauces, getting down to the healthy level is more difficult. That’s because most
of the sodium we consume is added during processing – the so called hidden sodium. It is used
as a cheap preservative and flavour enhancer for products that don’t always contain fresh-tasting
ingredients.
This is why it is important to read nutrition labels.
As a general rule, you should eat foods low in sodium (less than 200 mg per serving). And stick
to a daily total of no more than 1,500 mg. In fact, if most of us followed this simple rule, the rate
of stroke and heart disease could drop by 30 per cent in Canada!
Two numbers are often discussed in relation to sodium consumption: One is the Adequate Intake
and the other is Tolerable Upper Intake Level.
1. Adequate Intake (AI) is the recommended average daily intake of a nutrient.
2. Tolerable Upper Intake Level (UL), on the other hand, is “the highest continuous daily
intake of a nutrient that does not appear to carry risks of adverse health effects in most
members of a given group, defined by stage of life and gender.” (In other words, it is the
maximum amount of sodium that should be consumed in a day.)
Adequate intakes of sodium per day:
1,500 mg for people aged 9-50
1,300 mg for people aged 50-70
1,200 mg for seniors over 70 years of age
Tolerable upper intake levels of sodium per day: 2,300 mg for people aged 14 or older.
Toddlers



Even when children begin to eat the same foods as the rest of the family, it is important to
not add any salt to their food.
Check labels and choose products with less than 200 mg of sodium per serving.
Preventing children from developing a taste for salty foods will reduce the likelihood of
them having a high-sodium diet later in life.
Teenagers


Reduce their intake of convenience foods like pizza, subs, burgers and processed meat
and advise teens to limit chips, salty snacks and high-sodium breakfast cereals.
Take the time to ensure that they have healthy meals and are aware of the risks involved
in consuming a diet high in sodium.
Sodium – Useful Tips
At the store






Remember that unprocessed, fresh foods are good for you and are naturally low in
sodium.
Read the Nutrition Facts label and check the sodium content. Try to avoid high sodium
products with over 400 mg sodium per serving. Go easy on those with a medium sodium
content of 200 – 400 mg per serving. Look for those products that are less than 200 mg
per serving.
Be aware of the serving size – how many servings are you intending to eat? For example
breads and cereals are a significant source of sodium in our diets because we consume
many servings.
Soups, processed meats, convenience and prepared foods are loaded with sodium.
Different brands may have differing sodium contents. The lower sodium brands may be
located on the top or bottom of the shelf rather than at eye level. They are also often
hidden in the “organic”, “wholefood”, or “natural” sections of the supermarket – ask for
assistance and complain if low-sodium brands are not available!
Be wary of products bearing health claims. These claims are mostly dubious and are
often used to promote processed “foods” containing unhealthy doses of sodium.
In the kitchen






Cooking from scratch gives you control of the sodium content. Add progressively less
salt when cooking – as you get used to the taste cut it out completely.
When cooking, remember that stocks and sauces are often high in sodium, especially
steak, soy and fish sauces.
When baking, note that baking powder and self-raising flour are sources of sodium.
In the preparation of packaged foods, try to cut back on the sauces and avoid adding the
seasoning mixes which are loaded with sodium.
To reduce the sodium in canned vegetables, drain and soak in cold fresh water for 10
minutes then drain again before use.
At the table don’t salt your food! Sea salt contains almost as much sodium as table salt.
Try adding a twist of lemon juice, herbs and spices, or sodium free seasonings as an
alternative to salt. Allow your taste buds to get used to enjoying the subtle flavours of
food with less salt. Just as with giving up sugar in coffee, it only takes a short time for
your taste to adjust.
Quick meals


Take the time to read the nutrition information on the websites of your favourite fast food
restaurants. Make a note of items with the best nutritional profile. Remember that an
adequate intake of 1,500 mg of sodium per day implies around 500 mg per meal.
Pizza, sandwiches, subs, burgers, and hot dogs account for almost 20% of Canada’s
sodium consumption. Eat less of these meals and avoid those that have “extra” prepared
meats and cheese.


“Healthy” choices can also contain surprising amounts of sodium. Ask for your salad
dressing on the side and use sparingly. Request no soy sauce or MSG in your stir-fry.
Soups, even the vegetable varieties, are almost always high in sodium.
Cut the salty snacks. Instead of chips try fruit, plain popcorn or unsalted nuts.
Dining out






Take control of your dining experience. You will be paying for the ingredients and
preparation so call ahead and ask if they can meet your dietary requirements. You can
always choose another restaurant if they are not prepared to use less salt.
Chain restaurants may have nutritional information on their web sites – get the facts
before you go and plan your meal based on informed choices.
Tell your waiter that you want to limit sodium (salt) and don’t be afraid to make special
requests.
Be wary of “healthy” options on the menu – ask about the sodium content.
Serving sizes at restaurants are often extreme. Ask for a half portion, split a meal or take
home part for later.
Steer clear of the soups, sauces and salad dressings.
Cut the salt:
Processed foods with high sodium content get makeover in cookbook
As Canadians become more aware of the dangers of consuming high-salt foods, there is a new
cookbook out that delves deeper into the subject.
“Hold That Hidden Salt” is by Halifax dietitian Maureen Tilley (Formac Publishing, $24.95,
paperback). It goes beyond table salt and the use of it in cooking by turning to what she believes
is the insidious overuse of sodium in processed foods.
“That also includes take-out fast foods like pizza, burgers and breakfast sandwiches,” says the
28-year-old, whose first cookbook, “Hold The Salt,” was released in 2010.
Tilley says that 77 per cent of the sodium we consume is from processed foods.
“Lots of the flavour from salt found in these foods in supermarkets such as soups, muffins,
cereals and pasta sauces are there because it helps food companies to market their products.”
In the book, Tilley identifies processed products from popular convenience manufacturers.
Using the nutritional charts on such products as Quaker Muffin Mix (blueberry-buttermilk), she
found that a 38-gram muffin contains 300 milligrams of sodium.
That is significantly lower than a Tim Hortons muffin which has 770 mg sodium, Tilley notes.
To help readers cut the sodium, she developed her own rendition of a similar blueberry muffin
with 87 mg sodium.
Health Canada recommends a daily upper intake of 2,300 mg of sodium for an average Canadian
adult, which is about 5 ml (1 tsp), and encourages Canadians to reduce that to close to 1,500 mg
a day.
Observing this level is especially important for individuals with or at risk of high blood pressure,
Tilley suggests.
“With the muffins it is difficult whether using baking soda or baking powder which are full of
sodium,” she says. “It was a matter of … adding enough of one of them so it will rise but not too
much that would put the amount through the roof.”
She created lower-sodium homemade alternatives for each popular processed food product she
tested for sodium levels.
“I found that 1 cup (250 ml) of a Knorr soup contained 850 mg, over half the amount allowed
daily,” she says. “What are you going to eat the rest of the day?”
To come as close as possible to the processed items in her recipes, Tilley “played around, relied
on family, friends and colleagues to taste test and copied the basic ingredients on the containers
but always lowering sodium levels.”
“Most reactions to my findings are for people to say they are completely unaware of sodium
content on these products,” she says.
Tilley says processed food companies present appealing strategies to market their high-sodium
products.
“They’ll claim that their foods contain whole grains, extra vegetables and even reduced sodium
even though it is just 25 per cent less of the original product.”
A bonus is video clips which take readers behind the scenes with chef Michael Howell of Halifax
and Tilley. Look for the video camera symbol next to the recipes in the book or check
www.holdthesalt.ca/videos for a complete list.
Source: Canadian Press