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| Escape the Monday Madness |
Feb. 7, 2011 | |
Dr. Jo's quick tips to keep YOU healthy, sane, and productive all week long.
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Greetings!
Which has more sodium - a 1oz serving of chips or a slice of bread? Actually, they are about the  same. Each contains about 150mg sodium. So, why do the chips taste salty and the bread doesn't? You'll soon find out.
"Hold the Salt"...for me, that was the strongest message from the release of the new 2010 Dietary Guidelines. And, I think when most people hear that the recommended 2300mg of sodium is about as much sodium as is in a teaspoon of salt are thinking, "Well, there's no way I eat that much!" But, I would bet you do!
Check out the sodium shockers below - they'll blow you away...as well as my tips to drop your sodium intake.
Have a positively fantastic week!
Dr. Jo |
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WHY
Doesn't bread taste salty?
So, why does a 1oz serving of chips taste so much saltier than a 1oz slice of bread...yet contain the same amount of sodium?
Your taste buds detect the salt on the outside of the chips more than the salt tucked inside the product.
Moral of the story - don't trust your taste buds...read the label! |
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HOW
Low should I go?
While the Institute of Medicine recommend sodium intakes no higher than 2300mg for most, some people should keep their sodium intake under 1500mg a day. This includes:
- People aged 51 and older
- African Americans
- Individuals with high blood pressure, diabetes, or chronic kidney disease
That adds up to about HALF the U.S. population age 2+. |
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WHY
Should I reduce my sodium intake?
Sodium is an essential nutrient but is needed in relatively small amounts. A great deal of research suggests that the more sodium you consume...the higher your blood pressure.
And, high blood pressure increases your risk of heart disease, congestive heart failure, and kidney disease.
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Sodium Shockers*
Of course, you can get plenty of sodium at home... but check out the sodium content of these restaurant items. The highlighted ones contain more sodium than you should have in an entire day!! (excerpted from Dr. Jo's forthcoming book - Eat Out Healthy):
- Olive Garden Garden Fresh salad - just one serving = 1930mg
- Arby's medium Homestyle Fries = 1360mg
- Wendy's Sweet & Spicy Asian Boneless Wings = 2490mg
- Quizno's Baja Chicken Signature Sub, regular size = 2090mg
- Steak 'N Shake Chili Deluxe, bowl = 2560mg
- KFC - 1 biscuit = 530mg
- Subway 6" Turkey Sub w/American cheese and light mayo = 1220mg
- Applebee's Sizzling Skillet Fajitas (choose from chicken, steak, or shrimp) = 6040-6800mg
- Burger King BK Veggie Burger = 1030mg
- Chili's Brownie Sundae = 930mg
- Chipotle fully loaded Burrito with Carnitas = 2410mg
- McDonald's Premium Southwest Salad w/grilled chicken and 1 pkg Newman's Own Low Fat salad dressings = 1690mg
- Red Lobster Grilled Lobster, Shrimp & Scallops = 3220mg
- Panera's bowl Low-Fat Vegetarian Black Bean soup = 1590mg
- Taco Bell Grilled Stuft Burrito, chicken = 1980mg
* Excerpted from Dr. Jo's upcoming "Eat Out Healthy" book....coming May 2011. |
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BUT I NEVER SALT MY FOOD!
Why you still may be getting too much sodium
The recommended 2300mg of sodium a day is about as much as you would find in a teaspoon of salt. For all you non-shakers out there, it's easy to sit back and think you're not consuming much sodium.
But, chances are, you're wrong.
Most of the sodium we consume is already in the foods we eat. Restaurants are adding high amounts, nearly every processed has some added...but even Mother Nature has added sodium into the foods of the bounty. Consider these basic foods:
- 1c. milk - 130mg
- 1c. yogurt - 100mg
- 1oz. slice cheese - 200mg
- 6oz. cooked meat (unsalted, dinner serving) - 100mg
- 1/2 c. canned corn = 300mg
- 2oz. low sodium turkey deli meat - 440mg
- 3/4 c. Honey Bunches of Oats cereal - 140mg
- Plain Bagel w/2Tbsp Cream Cheese - 670mg
- 1/2 c. canned beans - 300mg
- 1c. soup - 700-1000mg
- Peanut & Jelly Sandwich - 500mg
- 1 large slice Cheese Pizza - 800mg
- 1/2 c. Classico Spicy Red Pepper Tomato Sauce - 300mg
- 2Tbsp salad dressings = 400mg
- V8 (11.5oz can) = 600mg
- Tuna, 1/4c with mayo = 300mg
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HOW
Ten steps to lower your sodium intake
- Read the Nutrition Facts label since you can't trust your taste buds. Keep in mind that sodium is listed "per serving" and you just might be eating more than one serving!
- Taste before you shake - so many people automatically add salt even before they taste their food. Let's break that habit, ok?
- Lose the shaker completely! With all the sodium we are getting from processed foods and restaurant meals (did you read the shockers to the left?), why not put the salt shaker away?
- Make up your own spice mixes of fresh or dried herbs and spices. Most "shakers" and "blends" contain salt as the first ingredient. Mrs. Dash offers good tasting low-sodium blends.
- Eat more simply. Sauces, dressings, and dips often are very high in both calories - and sodium! Just two level tablespoons of ketchup contains over 340mg sodium.
- Search for nutrition information for your favorite restaurant - most large chains have it available on their website. You can also talk to the chef or restaurant manager about lower sodium options.
- Select reduced sodium and low sodium products - soups and broths are a good place to start. Keep in mind that the term "reduced sodium" refers to only a 25% reduction. This is not the same a low sodium (140mg or less of sodium). Select plain frozen vegetables (not the buttered type) instead of canned vegetables.
- Rinse canned vegetables and beans - While you won't be able to get rid of all the sodium, it's a good habit to get into.
- Eat more fresh foods like fresh fruits and vegetables. A fresh apple is much lower in sodium than an apple pie. Steamed broccoli is lower than broccoli with a cheese sauce. And, plain grilled chicken is lower in sodium than chicken nuggets.
- Eat less - the less you eat, the less sodium you'll probably take in. So, maybe now's the time to lose those extra few pounds.
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Each of the above articles are designed to educate you about research or what I or others do to stay healthy, sane, and productive. Always check with your medical doctor and other health professionals (including a registered dietitian) before starting any new diet or exercise program.
Thanks for inviting me into your life this Monday morning. If you enjoyed this newsletter, please forward it onto a friend.
Sincerely,
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