Yes, salt is a necessary nutrient. But most of us eat far more salt than we actually need to be healthy. Most of us can eat as much as 6-9 grams of salt a day when we only need less than 3 grams.
The Nutrition Facts Label lists a recommended daily value of 2,400 mg (2.4 grams) of sodium per day. That’s about 1 teaspoon of salt each day.
Too much salt in your diet can cause fluid retention, and in about 50% of us, high blood pressure. It may also be a factor in osteoporosis because it causes us to lose calcium.
Take a measuring spoon out and measure 2 teaspoons of salt onto a piece of paper. Most of us can’t imagine just picking up that paper and pouring that much salt into our mouths. Most of us can’t imagine that we’re shaking on that much salt during the day either. The problem is that a lot of the salt we consume is hidden in our fast food, ready made diets.
In general, processed foods contain more salt than those we fix at home. I’ll give you some examples, but it truly is difficult to just say “avoid these foods” salt is very tricky. You need to learn to read labels to really get a feel for where your salt monsters are hiding.
For instance, it seems reasonable to assume that a Quarter Pounder with cheese contains half the salt you need for the day (we won’t even go into fat servings). But did you know that a serving of Cheerios has more salt than a serving of Ruffles potato chips? Ruffles even have less salt than a serving of Cheetos. So, it’s not always the “salty snacks” you need to watch out for.
Here are the basics.
If you have a choice, make it yourself.
Cut the salt in half for most recipes.
Choose foods that have the least processing to them- fresh or frozen veggies over canned.
Avoid fast food, ready-mixed sauces and seasonings, frozen meals, canned and dehydrated soups.
Look for a sodium content of less than 140mg on all of your food labels, and compare brands.
What about those times when you’re just craving something salty? Read your labels. If it’s a food craving you’ll likely be able to satisfy it with less salt than you think. If it’s an actual salt craving, you may have a mineral deficiency. Drink lots of water and try upping your potassium intake instead.
Related Articles:
Confessions Of A Reformed Salt Addict
Make Your Favorite Foods Healthier
Reading Food Labels When You Have Diabetes