Sunday, April 22, 2012

WOW! This article was EYE Opening

I really thought I was doing good with sodium intake. Because of the celiacs, I don't use a lot of highly processed packaged or canned foods. I don't add salt to my food after it's cook and very little while cooking. I had not idea however where the salt was hidden until I read this article.


High Sodium Foods List
Photo Credit brezel image by Christian Jung from
The body needs sodium to function properly, but too much sodium increases the risk for stroke, heart attack, high blood pressure and kidney disease. The Mayo Clinic says healthy adults should consume no more than 2,300 mg of sodium per day. Those with high blood pressure, kidney disease or risk factors for heart problems should consume 1,500 mg of sodium or less each day.


Fast food restaurants offer quick and relatively inexpensive meals and snacks. This convenience comes at a price --- many fast-food items contain high levels of sodium. One apple pie from a fast food restaurant, for example, contains 400 mg of sodium, according to Colorado State University Extension. A chicken dinner from one of these restaurants contains approximately 2,243 mg of sodium. A fish sandwich from a fast-food restaurant has 882 mg of sodium.


The use of spreads and garnishes can turn low-sodium choices into high-sodium foods that increase daily sodium intake substantially. The Mayo Clinic advises anyone trying to reduce sodium intake to limit use of condiments, sauces and other garnishes. Ketchup, mustard, soy sauce, salad dressing and sauces contain sodium. Soy sauce has nearly half the recommended daily intake of sodium, with 1,029 mg of sodium per 1 tbsp. serving, according to Colorado State University Extension. Ketchup has 156 mg of sodium per tbsp. This represents more than 10 percent of the daily sodium intake recommended for someone following a low-sodium diet of 1,500 mg per day.


In addition to high levels of fat and sugar, some baked goods also contain significant amounts of sodium. Washington University St. Louis reports that a 3.5 oz. doughnut contains 500 mg of sodium, which accounts for more than 20 percent of the recommended daily intake. The same serving size of bread contains 300 to 500 mg of sodium, depending on the ingredients and preparation methods used. Other high-sodium baked goods include biscuits, muffins, baked pie crust and sweet rolls.


Canned goods contain salt, which preserves the vegetables and prevents them from spoiling quickly. Salt also adds flavor to canned goods. High-sodium canned foods include canned kidney beans, pickled vegetables and sauerkraut. Colorado State University Extension reports that 1 cup of canned corn contains 384 mg of sodium. In contrast, fresh and frozen corn contain less than 10 mg of sodium per serving.


Luncheon meats contain sodium for flavor and preservation, making it necessary to eat small serving sizes or limit the consumption of these meats. Palo Alto Medical Foundation explains that processed poultry, bologna, ham, salami and pastrami contain high levels of sodium.


Oklahoma Cooperative Extension explains that processed cheeses contain disodium phosphate, which increases their sodium content. Cheese spreads also contain high levels of sodium. Examples of high-sodium cheeses include cheddar, Parmesan and American. About 1 oz. of American cheese, for example, contains 406 mg of sodium, according to Colorado State University Extension. Lower-sodium choices include cream cheese, Swiss cheese and mozzarella cheese.


Some snack foods have salt for added flavor, making it necessary to choose salt-free varieties or limit the consumption of salted snacks. Salted nuts, pretzels, tortilla chips and potato chips add sodium to your daily diet. Just two sourdough pretzels, for example, contain 490 mg of sodium, according to Rice University.

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