Watch That Shake(r)!

I LOVE salt.  Unfortunately, it's very unhealthy for me as it increases my blood pressure.  I've done some reading in the nutrition section of Group Health Cooperative's Northwest Health magazine to come up to some solutions to a troubling problem that not only affects my health, but the health of many others.

Sodium IS salt, so don't be fooled!  A small amount of salt (sodium) is needed to maintain our body's electrolyte balance.  A healthy amount as recommended by the United States Department of Agriculture (USDA) is 2,300 mg daily.   Only 1 teaspoon of sodium is recommended per day.  A typical diet consists of 3,400 mg for an average adult.  Way too much, for sure.  Packaged, processed, and restaurant foods can be PACKED with sodium.  It all adds up!   "Fancy" salts (sea salt, etc.) IS salt! Again, don't be fooled!

Those with high blood pressure should not have more than 1,500 mg of sodium a day.  Half the U.S. population and those aged 51 and older are included in this group.  People of any age who are African American or have hypertension, diabetes, or chronic kidneys disease can have a higher risk of detrimental effects from overconsumption of salt.  I know I'm quite guilty of intaking far more than what is recommended. 

Look at the numbers.  With prepared foods, pay close attention to the "%-Daily Value" column of the Nutrition Fact label.  A food which supplies 5 percent or less of your daily sodium is considered low-sodium.  Avoid items with 20% or more per serving.

Baked goods:  Be aware that additives in bread and pastry can be very high in sodium!  Baking soda contains 1,250 mg of sodium.  Using a corn tortilla is a wise choice for bread when preparing a sandwich.  Cottage cheese has 900 mg of sodium per 1 cup serving.  I wouldn't have thought that even healthy-type foods can contain hidden salt.  Wow!  The truth is very empowering.

Highly salted condiments include  (but not limited to):  Seasoning packets; commercial salsa; oyster sauce;  miso, and soy sauce.  Use with caution.

Be easy with that shake(r).  Pre-measure about one-quarter teaspoon of salt into a small shaker that you carry along with you for meals.  This will assure no more than 600 mg of sodium will be consumed over the span of a day.  Lets face it, when the salt is gone, you shouldn't go running for any more!!!

Do your research on the foods you find delicious and eat regularly.  It's not that you can't have them, but as with medications, you need to be aware of the risks versus benefits when eating them.



Your Barefoot Diabetic,

Korliss