San Francisco (CA) Chronicle 01/25/2015 "Total Amount of Sodium That Should Be Consumed in a Day" Audience: 2,361,870 Source Website:

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1 San Francisco (CA) Chronicle 01/25/2015 "Total Amount of Sodium That Should Be Consumed in a Day" Audience: 2,361,870 Source Website: Total Amount of Sodium That Should Be Consumed in a Day by Larissa Gedney Most adults exceed the daily recommended intake for sodium. Although sodium is a necessary component for the healthy functioning of your body, many Americans obtain nearly double what they need from their diets on a daily basis, especially when considering the new lower recommendations from the USDA Dietary Guidelines. Individuals with health risk factors, family history of heart disease, and high blood pressure, may have adverse effects from consuming too much salt. A registered dietitian can help you determine how much sodium you need and how to eliminate excess salt from your diet. Sponsored Link 5) Foods To Never Eat Here are 5 foods you should never eat if You want to lose belly fat. perfectorigins.com / 5BadFoods.php Old vs. New Guidelines In 2005, the Dietary Guidelines suggested healthy individuals consume no more than 2,300 milligrams of sodium each day. People with high blood pressure, diabetes, or chronic kidney disease or people who are over the age of 51 should consume no more than 1,500 milligrams daily. The newer 2010 Dietary Guidelines recommend that all adults follow the 1,500 milligrams daily limit. How Much is Sodium in Salt? The 1,500 milligrams of sodium is equivalent to just a little over half of a teaspoon of table salt. Sea salt has the same sodium content as table salt by mass. However, it may contribute slightly less sodium by volume because of the larger particle size and additional mineral content. Therefore, a teaspoon is not packed as densely with sodium. However, experts advise people to nonetheless monitor their level of sodium intake even when using sea salt. Sources of Sodium While the most obvious source of sodium comes from the salt shaker, other foods can contribute high levels of hidden sodium. These include processed meats, such as bacon, luncheon meats and hot dogs, canned foods and crackers and chips. According to the Academy of Nutrition and Dietetics, foods labeled sodium-free will have less than 5 milligrams of sodium in a serving, however, reduced-sodium foods have 25 percent less than the original version and may still contain high levels if the original was very high in sodium to start. Determining Your Sodium Intake Because many foods with high sodium content do not necessarily taste salty, checking food labels 1

2 may help you determine how much sodium you consume in a day and how the amount compares to the daily recommended intakes. Different brands of the same food may have varying levels of sodium content so check the food label to determine how many milligrams of sodium are in each serving. You can also look for foods listed as low sodium, which according to the Academy of Nutrition and Dietetics, will have less than 140 milligrams of sodium per serving. Draining and rinsing canned vegetables may also help eliminate some of the sodium from the food. Sponsored Links Low Sodium Foods Recipes Find 100s of Tasty Free Recipes Within Your Dietary Restrictions! 3 veggies keeping you fat If you never eat these 3 veggies, You will burn belly fat every day How Can I Build Muscle? Quit wasting your time in the gym. Read this muscle building discovery Top 5 Wrinkle Creams Creams that will wipe the wrinkles off your face! Unbiased reviews. / 2014_Rated What's your dietary preference? Gluten Free Omnivore Paleo Vegetarian Vegan Which of these foods do you like to eat? Fruit Legumes Meat & Poultry Fish 2

3 Nuts & Seeds Vegetables Healthy fats What kinds of foods would you like to incorporate more in your diet? Healthy fats Vegetables Meat, Poultry & Fish Grains Fruits Which of these fats do you like? Olive oil Avocados Salmon Olives Sesame oil Almonds Which of these vegetables do you like? Broccoli Kale Carrots Peppers Sweet potatoes Which of these proteins do you like? 3

4 Beef Chicken Tilapia Turkey Eggs Pork Which of these grains do you like? Whole wheat Brown rice Oatmeal Cous Cous Bulgar Which of these fruits do you like? Apples Bananas Pears Kiwis Oranges Peaches Pomegranates Berries Which of these foods do you like to eat? Fish Nuts 4

5 Vegetables Meat & Poultry Fruits These are kinds of fish you can eat on a Paleo diet. Which do you like? Halibut Red Snapper Tilapia Salmon These are some nuts you can eat on a Paleo diet. Which do you like? Almonds Cashews Pistacios Walnuts These are some vegetables you can eat on a Paleo diet. Which do you like? Broccoli Peppers Kale Carrots Lettuce Cabbage These are some proteins you can eat on a Paleo diet. Which do you like? Chicken Beef 5

6 Turkey Pork tenderloin Eggs These are some fruits you can eat on a Paleo diet. Which do you like? Berries Apples Bananas Oranges Pomegranates Pears Which of these foods do you like to eat? Fruit Legumes Nuts & Seeds Vegetables Healthy fats Grains What are you interested in adding more of into your diet? Calcium Protein Iron Healthy Fats Which of these foods do you like? 6

7 Molasses Soy milk Tahini Almond butter Collard greens Tofu Soybeans Which of these foods do you like? Lentils Chickpeas Quinoa Tofu Almond butter Beans Which of these foods do you like? Blueberries Spinach Chickpeas Prunes Artichokes Which of these foods do you like? Olive oil Avocados Olives 7

8 Almonds Sesame oil Articles For Your Diet Restart References(5) American Heart Association: Sodium (Salt or Sodium Chloride)USDA.gov: 2010 Dietary Guidelines CDC.gove: Sodium and Food Sources American Heart Association: Sea Salt vs. Table Salt Academy of Nutrition and Dietetics: Shop Smart: Get the Facts on Food Labels About the Author Larissa Gedney began writing professionally in She has been published in Today's Dietitian magazine and several local newspapers and professional publications. Gedney is a registered dietitian who received her bachelor of science degree in nutrition/dietetics from Simmons College in Boston and her master of science degree in nutrition from Rosalind Franklin University. Photo Credits Salt Shaker on Table- Portrait image by kellykramer from Fotolia.com Audience provided by Nielsen/NetRatings Highlights: Rosalind Franklin University 8