Reducing the Sodium Content of Foods a Review Journal of Food Protection 1991542138ã¢â‚¬â€œ150

Sodium in Your Diet

Apply the Diet Facts Characterization and Reduce Your Intake

Note: FDA has issued final changes to update the Diet Facts label for packaged foods. For more data, see Changes to the Nutrition Facts Label.

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You lot've probably heard that about Americans swallow besides much sodium. Your body needs a small amount of sodium to work properly, but too much sodium tin can exist bad for your wellness. Diets higher in sodium are associated with an increased take a chance of developing high blood pressure, which is a major cause of stroke and heart disease.

Despite what many people retrieve, most dietary sodium (over 70%) comes from eating packaged and prepared foods—not from table salt added to nutrient when cooking or eating. The food supply contains too much sodium and Americans who desire to consume less sodium tin can have a difficult time doing so. That is why the U.Southward. Food and Drug Administration is working with the food industry to brand reasonable reductions in sodium across a wide variety of foods. Even though sodium may already be in many packaged foods when you lot purchase them, you lot tin lower your daily sodium intake by using the Nutrition Facts characterization.

Look at the Label!

Use the Nutrition Facts characterization as your tool to make informed decisions!

• Know the Daily Value. The Daily Values are reference amounts of nutrients to consume or not to exceed each day. The Daily Value for sodium is less than 2,300 milligrams (mg) per day.

• Use % Daily Value (%DV) as a tool. The %DV is the percentage of the Daily Value for each nutrient in a serving of the food and shows how much of a nutrient contributes to a total daily nutrition.

  Employ %DV to determine if a serving of the food is high or low in sodium and to compare and choose foods to go less than 100% DV of sodium each day.

  As a general guide: 5% DV or less of sodium per serving is considered depression, and 20% DV or more of sodium per serving is considered loftier.

• Pay attention to servings. The diet information listed on the Nutrition Facts characterization is commonly based on one serving of the food. Cheque the serving size and the number of servings you eat or drink to determine how much sodium you are consuming.

Nutrient Choices Affair!

According to the Centers for Disease Control and Prevention (CDC), about 40% of the sodium consumed by Americans comes from the post-obit foods:

• Deli meat sandwiches
• Pizza
• Burritos and tacos
• Soups
• Savory Snacks (e.yard. chips, crackers, popcorn)
• Poultry
• Pasta mixed dishes
• Burgers
• Egg dishes and omelets

But retrieve, the sodium content tin can vary significantly between similar types of foods. And then, use the Nutrition Facts label to compare products, and don't forget to check the serving size in lodge to make an accurate comparison.

Table Common salt and Sodium: Divers

The words "table salt" and "sodium" are often used interchangeably, but they practice non hateful the same thing. Table salt (also known by its chemical name, sodium chloride) is a crystal-like compound that is abundant in nature. Sodium is a mineral, and one of the chemical elements found in salt.

Sodium every bit a Nutrient Ingredient

As a food ingredient, sodium has multiple uses, such equally for curing meat, baking, thickening, retaining wet, enhancing flavor (including the season of other ingredients), and as a preservative. Some common food additives—similar monosodium glutamate (MSG), sodium bicarbonate (baking soda), sodium nitrite, and sodium benzoate—also contain sodium and contribute (in bottom amounts) to the total corporeality of "sodium" listed on the Nutrition Facts label.

Surprisingly, some foods that don't taste salty can all the same be loftier in sodium, which is why using gustation lonely is not an accurate way to guess a nutrient'south sodium content. For case, while some foods that are high in sodium (like pickles and soy sauce) gustation salty, there are also many foods (like cereals and pastries) that comprise sodium but don't taste salty. Besides, some foods that yous may swallow several times a day (such as breads) tin can add up to a lot of sodium over the course of a day, even though an individual serving may not be loftier in sodium.

Bank check the Packet for Nutrient Claims

You lot can too cheque for nutrient claims on food and drinkable packages to quickly identify those that may contain less sodium. Here'southward a guide to common claims and what they mean:

What It Says	What Information technology Means
Salt/Sodium-Free	Less than five mg of sodium per serving
Very Depression Sodium	35 mg of sodium or less per serving
Low Sodium	140 mg of sodium or less per serving
Reduced Sodium	At least 25% less sodium than the regular product
Light in Sodium or Lightly Salted	At least l% less sodium than the regular product
No-Salt-Added or Unsalted	No table salt is added during processing – but these products may not exist salt/sodium-complimentary unless stated

Sodium and Blood Pressure level

Sodium attracts water, and a high-sodium diet draws water into the bloodstream, which tin can increase the book of blood and subsequently your blood pressure. Loftier claret force per unit area (also known as hypertension) is a condition in which blood pressure remains elevated over time. Hypertension makes the heart piece of work besides hard, and the high strength of the blood flow tin can harm arteries and organs (such every bit the heart, kidneys, brain, and eyes). Uncontrolled high blood pressure can raise the risk of heart attack, heart failure, stroke, kidney disease, and incomprehension. In addition, blood pressure by and large rises as you get older, and then limiting your sodium intake becomes fifty-fifty more important each year.

Know Your Numbers

Sodium is an essential food and is needed by the body in relatively small amounts(provided that substantial sweating does not occur) to maintain a balance of torso fluids and go along muscles and fretfulness running smoothly. However, most Americans eat as well much of it—and they may not even know it.

Americans consume on average well-nigh 3,400 mg of sodium per 24-hour interval. However, the Dietary Guidelines for Americans recommends adults limit sodium intake to less than 2,300 mg per twenty-four hours—that's equal to almost 1 teaspoon of table salt! For children under historic period 14, recommended limits are even lower.

10 Piece of cake Tips for Reducing Sodium Consumption

Learning most sodium in foods and exploring new means to set foods tin help you lot achieve your sodium goal. And, if y'all follow these tips to reduce the corporeality of sodium you lot consume, your "gustatory modality" for sodium will gradually decrease over time—so eventually, you may not even miss it!

1. Read the Nutrition Facts label
   Compare and choose foods to get less than 100% DV (less than 2,300 mg) of sodium each day.
2. Set up your ain food when you can
   Limit packaged sauces, mixes, and "instant" products (including flavored rice, instant noodles, and prepare-made pasta).
3. Add flavor without adding sodium
   Limit the amount of table salt you add to foods when cooking, baking, or at the table. Try no-salt seasoning blends and herbs and spices instead of salt to add flavour to your food.
4. Purchase fresh
   Choose fresh meat, poultry, and seafood, rather than candy varieties. Also, check the bundle on fresh meat and poultry to encounter if salt water or saline has been added.
5. Watch your veggies
   Purchase fresh, frozen (no sauce or seasoning), or low sodium or no-common salt-added canned vegetables.
6. Requite sodium the "rinse"
   Rinse sodium-containing canned foods, such every bit beans, tuna, and vegetables before eating. This removes some of the sodium.
7. "Unsalt" your snacks
   Choose depression sodium or no-salt-added basics, seeds, and snack products (such every bit fries and pretzels)—or have carrot or celery sticks instead.
8. Consider your condiments
   Sodium in condiments can add up. Cull light or reduced sodium condiments, add together oil and vinegar to salads rather than bottled dressings, and use simply a small amount of seasoning from flavoring packets instead of the entire package.
9. Reduce your portion size
   Less food means less sodium. Fix smaller portions at home and consume less when eating out—choose smaller sizes, dissever an entrée with a friend, or take home role of your repast.
10. Make lower-sodium choices at restaurants
    Ask for your meal to be prepared without table salt and request that sauces and salad dressings be served "on the side," and then use less of them.  You lot can too ask if nutrition information is available and then choose options that are lower in sodium

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Source: https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet

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