Sodium chloride, salt, contains 40% sodium and 60% chloride by weight. Some foods naturally contain sodium however, usually in small amounts. Some people add salt in cooking and at the table, but the majority of dietary salt and sodium comes from foods where salt has been added during processing or preparation.
Sodium has many important functions in the body to include:
• maintaining water balance
• maintaining acid-base balance
• transmission of nerve impulses
• regulating muscle contractions
• absorption and transport of some nutrients
Although sodium has important roles in the body, most people consume more sodium than they need. The Dietary Reference Intake (DRI) for sodium is 1,500 mg/day for people 19-50 years of age, 1,300 mg/day for people 51-70 years of age, and 1,200 mg/day for people >70 years of age. The Upper Level for sodium intake for adults is 2,300 mg/day. The Dietary Guidelines for Americans recommends people reduce daily sodium intake to less than 2,300 mg and further reduce intake to less than 1,500 mg among persons who are 51 years of age and older, and those of any age who are African American or have hypertension, diabetes or chronic kidney disease.There are many different sources of sodium in the diet to include:
• The saltshaker: Table salt is the most common source of sodium. A level teaspoon contains about 2,000 milligrams of sodium. You can reduce sodium in your food by not adding salt in preparation or at the table.
• Foods naturally contain sodium: All foods that come from animals contain some sodium, and some plants, such as beets, carrots, celery, and spinach contain more sodium than others.
• Processed foods: In general, processed foods provide the majority of sodium in the diet. Salt or other sodium compounds are added to food during preparation or processing for flavor or preservation. These foods include cured meats (hot dogs, bologna, sausage, bacon); pickled foods (pickles, olives, sauerkraut); canned vegetables; frozen peas and lima beans; salted snack foods (potato chips, crackers, corn chips); soy and other sauces; baking soda; baking powder; monosodium glutamate (MSG); and other seasonings.
• Drinking water: Soft water contains more sodium than hard water. In some areas of the country the drinking water may be high in sodium. Water softeners increase the sodium content of the water. Contact the local health department if you want more information on the sodium content of the water in your community.
• Medications: Many over-the counter medications contain sodium. These include medications for indigestion, headache remedies, cough medicines, laxatives, as well as many others. Check the label of over-the-counter medications for sodium content.
There are many healthy choices to lower sodium through the USDA Daily Food Plan Food Groups.
Grain Group
• Read the Nutrition Facts Panel to compare the sodium content of cereals.
• Snack foods are typically high in sodium. There are lots of reduced sodium or no-salt-added snacks available.
Fruit and Vegetable Groups
• To keep the sodium content down try seasoning vegetables without salt. Herbs and spices can provide a tasteful alternative.
• Canned vegetables are higher in sodium than fresh or frozen. Try the low-sodium or “no-salt added” versions.
• Plain frozen vegetables contain less salt than those frozen with sauces.
• Canned vegetable juices are high in sodium, select reduced sodium versions.
Protein Foods Group
• Processed luncheon meats are high in sodium. Compare labels to select lower sodium luncheon meats.
• Choose unsalted nuts.
• Most canned soups are very high in sodium. Reduced-sodium soups are available; however, they still contain substantial sodium.
• Many frozen dinners, convenience foods, combination dishes, and packaged mixes are also high in sodium. Check the Nutrition Facts Panel to compare the sodium content of these foods.
Dairy Group
• Cheeses vary in sodium content, but tend to be higher in sodium than milk or yogurt.
• Processed cheeses, cheese foods, and cheese spreads contain more sodium than natural cheese. Reduced sodium cheeses are available.
Oils
• As a general rule, salad dressings and condiments are high in sodium.
For more information about sodium in the diet, please contact Kim Miles, County Extension Agent – Family & Consumer Sciences at 325-646-0386 or kamiles@ag.tamu.edu.
