Dario Diaz

ALL ABOUT

141 mg(1 Tbsp )81mg (1c up)81mg(185g)147mg(1 slice)14mg (16 fl oz)879mg(1 tbsp)55 mg(1 white)

What is it & what is it for?• Mineral, Electrolyte,

positive charged ion• water retention,

muscle function • Works with

potassium to prevent cramps

How much do I need?• Minimum: 180mg

(deficiency nearly impossible)

• Upper limit: 2300mg• AHA

recommendation: 1500mg

• Average for Americans: 3400mg

(147% of limit)

* 2300 mg is the sodium in a single teaspoon of salt!!!

Excess Intake?• Leads to atherosclerosis, high blood

pressure, heart disease• > 89% adults & >90% of US children

consume too much

Where does it come from?• MOST OF THE US INTAKE

OF SODIUM DOESN’T COME FROM SALT!

• Salt, pre-packaged foods & beverages, dairy, meats, cured/deli meats, baked goods artificial sugar, some fruits and vegetables

Top Contributors: AHA’s “Salty Six”

• Bread: 294mg / 2 slices• Cold cuts & cured meat: 1150mg / 1oz• Pizza: 760 mg / 1 slice

pepperoni• Poultry: 230 mg / 1 chicken

tender• Soup: 840 mg / cup canned

chicken noodle soup• Sandwiches: 720mg / 6in

Subway club

Other high sodium foods:• Salt , soy sauce• Salted foods:

pretzels & nuts• Sauces & dressings• Instant soups &

broths• Pickles• Canned foods• Cheeses

Ways to cut back• Eat out less often• Low sodium alternatives• Use salt replacements:

Mrs. Dash or potassium chloride

• Fresh or frozen produce whenever possible

• DON’T put salt on your food

What is low-sodium?• Sodium free: < 5mg/serving

(0%)• Low sodium: < 140mg/serving

(6%)• Very low sodium:

<35mg/serving (1.5%)• Reduced sodium: reduced by

at least 25% of the original's sodium

• %sodium is out of 2300mg (the upper limit)

Keep in mind…• “Reduced” sodium doesn’t

necessarily mean “low” sodium• Always check the nutrition label

(especially SERVING SIZE)before deciding on a food

½ cup condensed870mg sodium38% upper limit

½ cup condensed660 mg sodium29% upper limit

Cooking with less sodium• Try to boil, braise, bake or stir

fry using less salt or use salt alternative

• Make your own broth instead of using bouillon; refrigerate or freeze to cook with it later

• Avoid ready made sauces and marinades

• Add flavor with fresh or dry herbs

• Try the herb + acid + grain combination eg

lemon + thyme + quinoa

What about sea salt?• Sea Salt takes up less

space when measuring & has minerals…

• BUT sodium content is almost the same as table salt & amount of minerals is negligible

• Adding it to your diet won’t help

Other tips• Aerobic exercise: jogging, biking,

swimming• High potassium: banana, tomato,

melon, beans, potatoes, dark green leafy vegetables

• Stay well hydrated (9c water for women and 13c water for men)