Raider Wellness / October / 2014
Wellness Policy Connection
Sodium / Salt
Why is everyone so concerned about sodium these days? It’s an essential nutrient, but if you’re like most Americans you’re
probably getting way more sodium than your body needs or that’s good for your heart!
In some people sodium increases your blood pressure because it holds excess fluid in the body, creating an added burden to
your heart. Blood pressure rises with age, and eating less sodium now will help curb that rise and reduce your risk of developing
other conditions associated with too much sodium, such as a stroke, heart failure, osteoporosis, stomach cancer, and kidney
disease. Most people consume about 3,400 milligrams of sodium a day – more than twice the 1,500 recommended by the Heart
Association.
Salty Misconception
The biggest contributor to our sodium consumption is not the salt shaker. Approximately 75 percent of the sodium we eat comes
from sodium added processed foods and restaurant foods. This makes it hard for people to choose foods with less sodium and
to limit how much they are eating because it is already added to their food before they buy it.
Salt
Common table salt is the sodium chloride, which is approximately 40 percent sodium by weight. About 90 percent of Americans’
sodium intake comes from sodium chloride. Understanding just how much sodium is in table salt can help you take measures to
control how much you are taking in.
Here are the approximate amounts of sodium, in milligrams, in a given amount of table salt:
• ¼ teaspoon salt = 575 mg sodium
• ½ teaspoon salt = 1.150 mg sodium
• ¾ teaspoon salt = 1,725 mg sodium
• 1 teaspoon salt = 2.300 mg sodium
Sodium Content on Nutrition Labels
You can find the amount of sodium in packaged food sold in stores by checking the Nutrition Facts label. The amount of sodium
per serving is listed in milligrams. Food labels cannot claim a product is “healthy” if it has more than 480 mg of sodium per
labeled serving (individual foods) or more than 600 mg of sodium per labeled serving for meals/main dishes, according to the
U.S. Food and Nutrition Administration and U.S. Department of Agriculture. Read the ingredient list to identify sources of sodium
in your food. Watch for words: “soda” (referring to sodium bicarbonate, also known as baking soda) and “sodium” (including
sodium nitrate, sodium citrate, monosodium glutamate (MSG) and sodium benzoate). Once you start to recognize these terms,
you’ll see that there is sodium in many foods – even those that don’t taste very salty. Eat Healthy and Stay Active!
"In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, or disability. “To
file a complaint of discrimination, write USDA, Director, Office of Adjudication, 1400 Independence Avenue, SW, Washington, D.C. 20250-9410 or call toll free (866) 632-9992 (Voice). Individuals
who are hearing impaired or have speech disabilities may contact USDA through the Federal Relay Service at (800) 877-8339; or (800) 845-6136 (Spanish). USDA is an equal opportunity provider
and employer."