Low sodium in your diet
NOTE: FDA has issued final changes to update the Nutrition Facts label for packaged foods. High sodium food additives include salt, brine, or other items that say sodium, such as monosodium glutamate. Sodium in Your Diet: Use the Nutrition Facts Label and Reduce Your Intake. And sodium can be found in many foods that are served at fast food restaurants. The %DV tells you how much of a nutrient is in one serving of a food. Many foods that do not taste salty may still be high in sodium. Packaged foods and beverages can contain high levels of sodium, whether or not they taste salty. If you are on a low potassium diet, then check with your doctor before using those salt substitutes. Eliminate salty foods from your diet and reduce the amount of salt used in cooking. Many salt-free or reduced salt products are available. Use the Percent Daily Value (%DV) as a tool. Be creative and season your foods with spices, herbs, lemon, garlic, ginger. So, use the Nutrition Facts Label to compare the amount of sodium in different foods and beverages, and select products that are lower in sodium. As a general rule: 5% DV or less of sodium per serving is low 20% DV or more of sodium per serving is high Pay attention to serving sizes. For more information, see Changes to the Nutrition Facts Label. Frozen breaded meats and dinners, such as burritos and pizza. Sodium is found naturally in foods, but a lot of it is added during processing and preparation. FDA is proposing to update the Nutrition Facts label for packaged foods. Foods cooked from scratch are naturally lower in. This is about 20 times as much as the body needs.
Despite what many people think, use of the salt shaker is not the main cause of too much sodium in your diet. The %DV is based on 100% of the Daily Value for sodium. Read ingredient labels to identify foods high in sodium. For example, if a package contains two servings and you eat the entire package, you are consuming twice the amount of sodium listed on the label. In fact, about 75% of dietary sodium comes from eating packaged and restaurant foods, whereas only a small portion (11%) comes from salt added to food when cooking or eating. For more information, see Proposed Changes to the Nutrition Facts Label. Smoked, cured, salted or canned meat, fish or poultry including bacon, cold cuts, ham, frankfurters, sausage, sardines, caviar and anchovies. Large amounts of sodium can be hidden in canned, processed and convenience foods. But, even though sodium is already in these foods when you purchase them, there are still some steps you can follow to lower your daily sodium intake. Be sure to look at the serving size to determine how many servings you are actually consuming. Sodium controls fluid balance in our bodies and maintains blood volume and blood pressure. The %DV listed is for one serving, but one package may contain more than one serving. The Daily Value for sodium is less than 2,400 milligrams (mg) per day. When comparing and choosing foods, pick the food with a lower %DV of sodium. Items with 400 mg or more of sodium are high in sodium. When limiting sodium in your diet, a common target is to eat less than 2,000 milligrams of sodium per day. Eating too much sodium may raise blood pressure and cause fluid retention, which could lead to swelling of the legs and feet or other health issues. When reading food labels, low sodium is defined as 140 mg of sodium per serving. The Daily Values are the amounts of nutrients recommended per day for Americans 4 years of age and older. The average American eats five or more teaspoons of salt each day. Salt substitutes are sometimes made from potassium, so read the label. Avoid medications which contain sodium such as Alka Seltzer and Bromo Seltzer.
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