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Sodium in Foods, Tips
to Reduce Sodium Intake, Recommended
Daily Amount for Sodium
Sodium in
the Daily Diet, Including Sodium Amounts in Foods
How
the Body Uses Sodium
Sodium,
derived most commonly from table salt, is used by the
body to: balance water, generate electrical messages
necessary for muscle contraction and nerve transmission,
and to control heart rhythms. Sodium is vital
to the body's existence, yet too much sodium can present
serious health conditions.
Symptoms
of Too Much Sodium in the Body
The
chief symptoms of excess sodium intake are swelling
and a decrease in urine output.
Salt
goes hand in hand with heart disease, high blood pressure
and stroke so it's wise to know just how much sodium
we're sprinkling on Mother Nature's Pure Harvest. Simply
reducing sodium intake can do all sorts of wonderful things
to our bodies - from lowering blood pressure to preventing
water retention which translates into pounds on the
scales - though temporary pounds they might be.
The USDA Recommended Daily Allowance (RDA) for Sodium
Intake equals no more than 2,400 milligrams of sodium
per day, which is just a tab more than a teaspoon of
table salt. Of course, body size and weight also
play an important element in the Sodium Factor, so 2,400
milligrams per day may be too much sodium for the smaller
than average individual.
Sources
of Sodium
- The daily diet tends to contain adequate
sodium to meet daily requirements. The
following foods are just a few examples of foods
rich in sodium, naturally:
*Natural foods
high in sodium include:
- Beets - 40 mg sodium per 1/2 cup, boiled
- Celery - 50 mg sodium per 1/2 cup, raw
- Spinach - 65 mg sodium per 1/2 cup, boiled
- Kelp - 65 mg sodium per 1/2 cup, raw
- Swiss Chard - 160 mg sodium per 1/2 cup,
boiled
- Beet Greens - 175 mg sodium per 1/2 cup,
boiled
- Oysters - 190 mg sodium per 3 ounces, steamed
- Shrimp - 195 mg sodium per 3 ounces, steamed
- Wakame - 245 mg sodium per 1 ounce, raw
- Whelks - 350 mg sodium per 3 ounces, steamed
-
- *Rounded to nearest 10th
Processed
foods high in sodium include:
Pickled
foods such as olives, pickles, beets & pig feet;
smoked fish, cheese and of course, salt. Most
processed foods contain high levels of sodium - from
chips to dips - so be sure to check those labels.
Sodium
Content of Basic Foods, Fast Foods, Beverages
Sodium
content varies from product to product, recipe to recipe.
Sodium
in Fruits, Pastas, Vegetables, Breads, Candy, Jams,
Dairy, Oils
Sodium
in Fruit
| Sodium
in Grains, Pasta, Cereals
| Sodium
in Vegetables
| Sodium
in Breads - Bagels, Rolls, Muffins, Cornbread
| Sodium
in Candy, Honey, Molasses, Sugar
| Sodium
in Relish, Mustard, Mayo, Catsup, Salad Dressings &
Other Condiments
| Sodium
in Jams, Preserves & Bread Spreads
| Sodium
in Dairy Products - Cheese, Butter, Eggs, Whipped Toppings,
Yogurt, Milk
| Sodium
in Oils
Sodium
in Prepared Foods
Sodium
in Breakfast Foods
| Sodium
in Popular Entrees - Enchiladas, Burgers, etc.
| Sodium
in Soups & Stews
| Sodium
in Popular Desserts
Sodium
in Beverages, Juices, Drinks
Sodium
in Alcoholic Beverages & Spirits
| Sodium
in Beer
| Sodium
in Carbonated Drink & Beverages
| Sodium
in Fruit & Vegetable Juice/Drinks
| Sodium
in Coffee, Tea, Miscellaneous Drinks
Sodium
in Animal Protein Sources
Sodium
in Fish & Shellfish
| Sodium
in Beef
| Sodium
in Pork
| Sodium
in Poultry
Sodium
in Fast Foods
McDonalds
| Wendys
| Taco
Bell
| Subway
| Sonic
| Long
John Silvers
| Pizza
Hut
| KFC
|
Tips
to Reduce Sodium in the Diet
Rather than sprinkling on the salt, grab your measuring
spoons. Keep in mind that 1 teaspoon of salt contains
about 2,300 milligrams of sodium - just shy of the USDA
daily recommendation.
For processed foods, check labels for sodium content.
Reach for the herbs and spices rather than the old salt
shaker.
When dining out, request less salt in your entrees.
If you find that you have overdosed on salt, reach for
water which will help get rid of the excess sodium faster.
Take care not to overdo on water intake which
can also have serious consequences. RDA - 8 cups
of water per day.
Ethnic
Breakdown - Average Sodium Consumption Based on Ethnicity*

Sodium
Consumption Based on Food Groups*
|
Sodium
Food Source
|
Percent
of Sodium
|
|
Fruits
|
0.13%
|
|
Drinks,
Sugars, Sweets
|
2.02%
|
|
Fats,
Oils
|
4.04%
|
|
Milk
Products
|
7.82%
|
|
Vegetables
|
14.13%
|
|
Meats-Proteins
|
34.94%
|
|
Grain
Products
|
36.91%
|
*Diet
Bites Charts Based on Data From the USDA
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