The SALTY truth: Pop quiz answer

 I know you've all been anxiously waiting..

Americans are recommended to limit themselves to a certain amount of SODIUM per day. 

How MUCH? 

DRUM ROOOOLLLLLLL........

Answer:

2000-2300 mg sodium per day
1500 mg for those at risk of high blood pressure: African Americans, middle aged & older aged peeps

2300 mg= 1 teaspoon of table salt (bust out your measuring tools..it's kinda teensie).

Now that you know how much...

What is it?

 A soft metal and electrolyte that attracts water & controls water regulation in our bodies (hence the bloated feeling after consuming a whole box of wheat thins). 

It is essential for muscle and nerve function.

  

Where?

 Sodium is found in:

1. SALT: Takes up 40% of the little white granules. The rest is chloride.
2. Natural foods: veggies, dairy, meat/poultry

3. OTC drugs/Prescriptions (check the label)
4. Baking soda & baking powder
5. Additives (under ingredients list on food label):
   disodium phosphate (aka phosphoric acid), monosodium phosphate (MSG), sodium  propionate,sodium nitrate
6. The biggest culprit of all: Prepared Foods:
 Luncheon meats, soup, baked goods, cheese, salad dressings, fried foods, snacks (crackers, pretzels, chips), pretty much anything in a box or can.
    Why? For taste and preservation of the food product.

What happens if you eat above the recommended amount too often?
Could eventually lead to Hypertension (high blood pressure)-a serious silent disease that can cause heart attack, stroke, tissue & organ damage and death. 

I see it too often first-hand!

5 Ways to Cut Back on Sodium:
1. Put the salt shaker down!! There's enough salt in food as it is. Your tastes buds will adjust, don't worry.
2. Try salt-free herbs &  spices (tips to come)
3. Eat fresh! (not a subway ad)
4. Try low-sodium cheese, deli meat, and soups
    Try unsalted nuts, popcorn, chips &  pretzels
5. Stick to foods in packages that have less than 300 mg per  serving

Keep an eye out-- recommendations could change in the upcoming 2010 Dietary Guidelines

(which change every 5 years).