Senior Health: How Much Salt Can You Get Away With?

 Salt has had a bad reputation for a very long time, but it isn’t until your doctor gives you the gimlet eye and tells you quite emphatically that you have to cut back, that you give much credence to the idea.

 

Cutting salt is a little harder than adding a few dairy products or extra fiber to your diet.  Instead of eating more of something you are being asked to eat less, a lot less.  The amounts of sodium listed for your favorite foods may seem relatively miniscule, but when you look closely you will find that sodium has been added to practically everything.  Did you know that you should only have a teaspoon of salt (2,300 milligrams) in a whole day? 

 

Even if you never wave a salt shaker over your plate, you may still be taking in way too much sodium.  According to Marsha McCulloch, R.D., L.D. in an article written for the summer 2010 edition of Diabetic Living, 77% of your sodium intake is in the form is of processed and restaurant foods (no wonder they taste so good).  Another 12% occurs naturally (what Mother Nature had in mind), 6 % is what you add while eating and 5 % is what is added during cooking.   Interesting breakdown don’t you think?  Many restaurant meals provide more than a day’s worth of sodium.  Watch out for those soups, salad dressing, sauces and other yummy toppings.  Be aware of terms like barbecued, marinated, seasoned and smoked because they are sure signs that extra sodium had been added.

 

It is obvious that just eliminating the salt shaker is not enough.  Most sodium comes from packaged and processed foods, so think about doing a little more home cooking.

 

Recently some companies have been making an effort to cut the amount of sodium in foods, but the flavor suffers to they haven’t always been able to meet consumer expectations.

 

It is up to you to look for hidden sources of sodium.  Fresh beef, pork and poultry are often injected with salt to boost the flavor (check the package), salad dressings are high, breakfast cereals, instant foods, spaghetti sauces and even your medications made have a sodium base.

 

Obviously you are going to have to learn how to cook fresh, look for low sodium products, and be constantly vigilant.  At first your food is going to taste incredibly bland, but that depends on how much you are used too.  As you lower your sodium intake you will gradually be able to detect salt in smaller amounts.  The dietitians tell us that this will only take a few weeks.  In the meantime check for salt substitutes that are palatable to you.  Good luck, good shopping, and good healthy eating.