Sodium
What is the difference between sodium and salt?
Salt contains sodium; it is composed of sodium chloride. Salt looks crystal-like, and sodium is a mineral found in the salt.
True
T/F: You can have either too much or too low sodium in the body.
True. Sodium toxicity = hypernatremia; abnormally low sodium= hyponatremia
How are the ingredients listed/is there a specific way they are in order?
How do you convert from mg to g?
1000 mg= 1 g
What is the condition of having too much sodium in your body?
Sodium toxicity; hypernatremia
Why is eating out considered worse for maintaining a low sodium diet?
- Larger portion sizes
- Addition of salt/salty sauces to meals
- Unaware of exact measurements/ingredients (unless doing previous research prior)
- Availability of high-sodium foods
What are some health problems associated with buildup of sodium in the body?
Thirst
Fluid weight gain
Eye puffiness
Swelling of fingers/ankles
And most importantly, high blood pressure
How can sodium appear on an ingredients list? List at least two examples.
Salt, monosodium glutamate (MSG), sodium hydroxide, sodium propionate, sodium phosphate, baking soda, baking powder sodium benzoate, sodium nitrate
What are some examples of nutrient claims that demonstrate that a food is low in sodium for packaged foods?
salt/sodium-free: <5mg of sodium per serving
Very low sodium: 35 mg of sodium or less per serving
Low sodium: 140 mg or less per serving
Reduced sodium: 25(+)% less sodium than typical product
Light in sodium/lightly salted: 50(+)% less sodium than normal
no-salt-added/unsalted: during processing, no salt was added (*this does NOT mean that there is no salt in the product, unless specifically stated)
What are the benefits of having a low sodium diet?
It can help lower blood pressure and slow the development of chronic kidney disease. Also, having an excess amount of sodium would increase blood pressure and can even lead to stroke, heart attack and heart failure.
True! You can call ahead and ask the restaurant or you can also try to search up the restaurant and find the recipe online.
What are some benefits of sodium in the body?
- It balances fluid in body
- Helps regulate muscle and nerve functions
How should you compare the numbers of the sodium and the calorie count? Explain the <1mg/ 1kcal rule.
You should always make sure that the number listed for the amount of sodium is less than the number of calories. Thiis is because you want products that have less than 1 mg for every calorie in the food.
What is one type of food that is commonly low in sodium?
- rice, noodles
- low-fat, low-soium cheese
-fresh or frozen fruits & vegetables
- unsalted nuts
- fresh meat/seafood/poultry
-low-fat, low-sodium cheese
-air-popped popcorn
What are the foods that contribute most to high sodium consumption in the American diet?
Sandwiches
Breads and rolls
Pizza
Cold cuts and cured meats
Soups
Tacos and burritos
Snacks
Cheese
Chicken
Dishes with eggs
What are some other things you can use instead of salt while cooking?
Herbs, spices, and other salt substitutions
How does sodium and water correlate?
When the body has excess amounts of sodium, people tend to drink more water, which can cause health issues. You can also develop hypernatremia if you do not drink enough water because water is what dilutes sodiium levels in the body.
What percentage DV is considered low? What is considered high?
Less than 5% = low; greater than 20% is high
What blood pressure should you be around?
Lower than 140/90 mmHg
What are good sources of low-sodium foods
Fresh foods (fruits, vegetables, meats), unsalted nuts, air-popped popcorn, rice, noodles, cooked cereals without added salts, low-fat/low-sodium cheese.
Ask that no salt be added to your food or that sauces be served on the side/removed completely. Also, you can let the restaurant know that you are following a special low-sodium diet.
How do kidneys and salt relate?
Kidneys are what help remove sodium from the body and into urine.
What is the dv for sodium in mg?
You should consume less than 2300 mg per day.
Why is it crucial for you to have a low-sodium diet?
Sodium is filtered out of the body via kidneys. Damaged kidneys are not able to filter sodium as well as healthy ones, so sodium is more likely to stay in the body and increase blood pressure.