Food Label
What %DV is considered "low" in sodium?
<5%
T/F: Eating out is better than eating in to maintain a low-sodium diet.
False! It is much easier to maintain a low-sodium diet when you eat in because you are in control of the ingredients that go into your foods!
Why is it bad to consume too much sodium as an individual with CKD?
With improperly functioning kidneys, excess sodium is not able to be properly removed in the body. This leads to increased water volume, which eventually increases blood pressure and leads to greater health complications.
What is the difference between sodium and salt?
Sodium is a component of salt. Salt is composed of sodium and chloride, which are both minerals within the salt compound.
T/F: We need to be worried about a sodium deficiency.
False! Most individuals do not because they actually over-consume the amount of recommended sodium on a daily basis!
What is the 1mg<1kcal rule?
The number of mg of sodium should be less than the number of calories in the package.
What can you do if you want to eat out but you want to stick to a low-sodium diet?
Call ahead and let the manager/workers know that you are adhering to a strict low-sodium diet. They can provide suggestions of the menu or have substitutions. Additionally, ask for all sauces/dressings to be removed/on the side. You can also likely look up the menu/ingredients on a website and see for yourself what is in the food.
What are some ways you can tell you have consumed too much sodium?
High blood pressure, swelling, constant drinking liquids, poor sleep
How is salt regulated in the body?
The kidneys
T/F: Excess sodium consumption will not lead to increased blood pressure.
False! Sodium attracts water, which will increase blood volume. With an increase in blood volume, the heart is required to pump harder, which will consequently raise the pressure in the arteries and lead to further health complications.
What are different methods to indicate that a food product has little sodium?
“low in sodium”, “sodium free”, “reduced/less sodium”, “no salt added”, etc...
What are the two % DV numbers we should be aware of when looking at the amount of sodium in a nutrition fact label?
5% and 20%. Less than 5% = low in sodium, greater than 20% = high in sodium
What is the amount of sodium you need on a daily basis?
About 1500 mg
What is the function of sodium in the body?
It balances the amount of fluid the body retains, and it also helps regulate muscle and nerve functions in the body.
What are some signs that you are deficient in sodium?
Nausea
Lack of energy
Headaches
Dizziness
Muscle fatigue
What is the very first thing you should take note of when looking at a food label?
The serving size! This indicates how much of the food the information is applicable.
What are some sample substitutions you can make while cooking to maintain a low-sodium diet?
spices/herbs you may use are rosemary (with cauliflower, chicken, and pork), curry (with chicken, pork, beef, and fish), and basil (with vegetables, beef, and pork).
T/F: You should consume the amount of sodium the average American consumes (3400mg).
F: You should only consume over the recommended DV if you sweat profusely (e.g., elite athletes).
How much sodium does the average American need per day?
1500 mg
Excessive salt consumption leads to a decreased immune system. This thus allows one to be more susceptible to diseases and infections (e.g., hypertension, stomach cancer, osteoporosis, etc...)
Why is the order of ingredients important? Why for sodium?
The ingredients are listed from decreasing in mass in the food. If sodium is in the top five ingredients, you should avoid the product.
Look up recipes online! There are many low-sodium recipes from reputable sources that you can follow!
List two quick methods to avoid high-sodium diets.
nutrition label tips, avoid eating out, cook your own food, sodium substitutions, avoid added sauces/dressings, etc...
Fact/fiction: the only negative health outcome of increased sodium consumption is high blood pressure.
False! High blood pressure actually acts as a little gateway because it leads to further health complications. Increase sodium consumption can exacerbate CKD (and cause it to develop quicker), increase risk for cancer and stroke, and increase risk for vision loss.
What are all of the salty six?
Bagels, rolls, wraps, breads, flour tortillas
Cured meats and cold cuts
Pizza
Soup
Sandwiches
Poultry