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New guidelines say adults should get no more than 2,300 mg of sodium a day. That’s about the amount in 1 teaspoon of salt. The recommendation drops to 1,500 mg for adults older than age 40, African-Americans and anyone with high blood pressure. Your daily limit might be even lower if you follow a special diet.
No matter your sodium goal, you can reach it. To help you reach the right range, take a “low or no” salt approach when grocery shopping. Skipping foods high in salt means that you’ll eat healthier at home. Here are some tips to remember next time you’re at the store:
●● Choose fresh meats, produce and fsh instead of their canned or processed versions. Processing increases the amount of sodium found in food naturally. That’s why less processing means lower sodium. Frozen foods are a good option too.
●● Look for food items labeled “no-salt-added,” “sodium-free,” “low sodium” or “reduced sodium.” Many foods are now available with less sodium, including soups, frozen dinners and condiments like ketchup.
●● Pick up salt alternatives for recipes.
Experiment with pepper, rosemary, basil and other spices and herbs. Lemon and lime can also satisfy the need for a salty taste. Add a few drops to recipes to enhance favor.
Please Hold the Salt
You can’t always judge a food by its taste. Cereals and other foods that don’t taste salty often have as much sodium as potato chips. Check a food’s label for the serving size and total sodium amount to determine howmuch sodium is in one serving. Know howmuch sodium you can have and adjust your portions. Talk with a Nurse Health Coach at (800) 288-2902 for other ways to cut sodium from your diet.
Check the Food Label
Did You Know?
You’d be surprised at how much hidden sodium is in many popular food items. Follow this chart to know what to buy and what to avoid:
BUY THIS NOT THAT
Fresh or frozen vegetables
Regular cooking rice Instant or favored rice Fresh turkey breast you cook and slice
Turkey breast deli meat