SO YOUR doctor told you to cut back on salt and now some of your favourite foods are no-nos. But before you become discouraged, there are a few facts you should know.There are good reasons for eating less salt but it is almost impossible to completely cut salt from the diet because sodium, the mineral in salt, is an essential nutrient. Sodium is used by muscles for contraction, by the nerves for the passing of impulses and by tissue fluids to maintain the right pressure and water balance. The problem is that most people eat more sodium than the body requires. Eventually, the excess sodium can result in high blood pressure which can kill you.
Scientists say that a minimum intake of 500 mg of sodium is needed to maintain good health. The average individual should not exceed 2000 mg of sodium each day. This is the equivalent of one level teaspoon of salt.
Here are examples of foods and portions equivalent to one-half teaspoon salt:
1 boullion cube; 1 tablespoon soy sauce; 1 cup canned soup
Those equivalent to one-quarter teaspoon of salt include:
2 Vienna sausages/1 frankfurter; 1 ounce corned beef; 1 slice ham or bologna; 1 teaspoon baking powder.
Those that will provide one-eighth teaspoon salt include:
1 (1 ounce) sardine; 1 ounce canned mackerel or canned tuna; three-quarter cup corn flakes; 3 hard crackers; 2 slices bread; 1 slice cheese; 2 tablespoons ketchup; 1 tablespoon peanut butter.
Patricia Thompson
registered nutritionist
