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To salt or not to salt?

HPRC Fitness Arena: Nutrition, Total Force Fitness
Filed under: Diet, Nutrition, Sodium
Learn how to reduce your sodium intake for better health and wellness.

Sodium—found in table salt, kosher salt, and most sea salts—is an essential mineral your body uses to control blood pressure, help your muscles and nerves work properly, and balance fluids. However, it’s important to watch your sodium intake because it can increase your risk of high blood pressure, heart disease, stroke, and some cancers.

On average, Americans (ages 1 and older) consume more than 3,400 mg of sodium every day, mostly in the form of salt. But the 2015–2020 Dietary Guidelines for Americans recommends that adults limit their sodium intake to less than 2,300 mg per day—roughly the amount in one teaspoon of table salt. The Guidelines also recommend that those who are “salt-sensitive”—older adults, African Americans, and people with obesity, high blood pressure, diabetes, or kidney disease—limit their sodium intake to about 1,500 mg per day.

Most Americans get more than 75% of their sodium from prepared and processed foods, including tomato sauce, soups, gravies, canned foods, bread, frozen pizzas, snack foods, and salad dressings. Sodium adds flavor and helps preserve prepared foods. It enhances food color and gives it a firmer texture too. Many restaurant foods also are high in sodium, but you can choose low-sodium items when they’re available.

What’s the best way to reduce your sodium intake?

  • Eat whole foods such as fresh or frozen fruits and vegetables, lean meats, poultry, fish, unsalted nuts and seeds, whole grains, and low-fat dairy products.
  • Check the Nutrition Facts panel on all packaged-food labels to compare sodium amounts in foods and drinks.
  • Choose low-sodium, reduced-sodium, or no-salt-added products whenever possible.

Check with your healthcare provider or registered dietitian about whether you need to reduce your salt intake. To learn more about how to reduce sodium in your diet, visit the Centers for Disease Control and Prevention web page.

Posted 17 April 2017

You, your baby, and iodine

If you’re pregnant or breastfeeding, you might not be getting enough iodine to meet your needs (and your baby’s). Learn more about the role of iodine and how much you should be taking.

Iodine is an essential nutrient. It plays a key role in how well your thyroid functions and is particularly important during pregnancy and breastfeeding for the development of your baby’s brain. The Recommended Dietary Allowance for iodine for most adults is 150 micrograms (mcg). But women who are pregnant or breastfeeding need slightly more: 220 mcg and 290 mcg daily, respectively.

Iodine is present in some foods such as fish, dairy products, fruits, vegetables, and grains. Iodine is also added to table salt—referred to as “iodized salt.” Although most Americans eat too much salt, much of it comes from processed foods and typically isn’t iodized. Consequently, many women who are pregnant are iodine-deficient. If you’re pregnant or breastfeeding, the American College of Obstetrics and Gynecology and the American Academy of Pediatrics recommend taking a prenatal vitamin to ensure you’re getting enough of all your vitamins and minerals, including iodine. In addition, if you’re vegan or you don’t eat dairy products or fish, talk to your doctor about your iodine status.

Read all prenatal dietary supplement labels carefully—whether they’re prescription or over-the-counter—so you can be certain your prenatal vitamin contains sufficient iodine to meet your needs during pregnancy and breastfeeding. Also, be sure to look for one that is third-party certified. For more information about iodine, read this fact sheet from the National Institutes of Health’s Office of Dietary Supplements.

 

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