Salt Shockers: High-Sodium Surprises

Sodium: A Good Thing...in Moderation

We may malign the salt shaker, but sodium plays an important role in the body. It's essential for fluid balance, muscle strength, and nerve function. But most of us get too much. U.S. guidelines call for less than 2,300 milligrams of sodium per day -- about 1 teaspoon of table salt. And half of Americans should drop to 1,500 milligrams a day. Surprisingly, most of our salt intake is hidden in the foods we buy at the grocery store.

Frozen Dinners

They're quick. They're easy. And they're loaded with sodium. A 5-ounce frozen turkey and gravy dinner can pack 787 milligrams of sodium.
Tip: A "lighter" version may have less salt, but it's no guarantee. Read the labels to be sure. It's possible that "lighter" refers to fat only.

Ready-to-Eat Cereals

They seem safe enough, right? But take a closer look. Some brands of raisin bran have up to 360 milligrams of sodium per cup.
Tip: Puffed rice and puffed wheat are sodium free. Mix half of your favorite cereal with half of a sodium-free choice. Or look for companies that make low-sodium cereals.

Vegetable Juices

Veggie drinks are a healthy way to get your 5-a-day, but they're not always a smart choice if you're watching your sodium. One cup of vegetable juice cocktail contains 653 milligrams of sodium.
Tip: Many brands make a low-sodium version of vegetable juice.

Canned Vegetables

While a handy substitute for fresh, canned veggies are typically laden with preservatives or sauces and seasonings that add extra sodium. A cup of canned cream-style corn may contain 720 milligrams of sodium.

Tips: Rinse vegetables thoroughly, or buy canned ones labeled "no salt added" or "low sodium." Or check the freezer section, where you may have more luck finding an unsalted choice.

Packaged Deli Meats

One look at the sodium content in packaged meats should stop you in your tracks. Beef or pork dry salami (2 slices) can pack 362 milligrams of sodium.
Tip: Be a label reader. There's no way around it -- different brands and different meats have differing amounts of sodium. And beware: a "healthier" packaged meat may actually have more sodium than its higher-fat counterpart. Some brands have meats with 50% less sodium.
Tip: Be a label reader. There's no way around it -- different brands and different meats have differing amounts of sodium. And beware: a "healthier" packaged meat may actually have more sodium than its higher-fat counterpart. Some brands have meats with 50% less sodium.

Soups

It's a warm comfort food on a cold day, but look out -- soups are typically loaded with sodium. For instance, a cup of chicken noodle soup (canned) contains as much as 866 milligrams of sodium.
Tips: Look for reduced-sodium versions of your favorites. And always check the label -- you might find that one brand's "Healthy" version actually has less sodium than the "25% Less Sodium" variety.

Marinades and Flavorings

Notoriously high-sodium offenders include Teriyaki sauce (1 tablespoon) which contains 690 milligrams of sodium, and soy sauce (1 tablespoon), which may contain up to 1,024 milligrams of sodium.
Tips: Even "lower-sodium" soy sauce packs a wallop, so use sparingly. Go for vinegar and lemon juice to enhance flavor -- they naturally have less sodium. And try orange or pineapple juice as a base for meat marinades.

Spaghetti Sauce

Half a cup of spaghetti sauce may pack 525 milligrams of sodium -- and that amount barely coats a helping of pasta.
Tip: Look for "no salt added" versions of your favorite pasta sauces.

Spicing It Up

Adding spices to an entrée can be an easy way to forgo the salt shaker. Just make sure there's no hidden sodium in your selection. For example, canned jalapeno peppers (1/4 cup, solids and liquids) contain about 568 milligrams of sodium.
Tips: Go for the pepper in its natural form to ditch the sodium used in processing. Or use herbs and sodium-free spices instead.

Aw Nuts!

Rethink those salty peanuts. An ounce of dry-roasted, salted peanuts contains 230 milligrams of sodium. The same size serving of dry-roasted, salted mixed nuts has 190 milligrams.
Tips: For about the same amount of calories, an ounce of oil-roasted, salted peanuts rings in at only 123 milligrams of sodium. Or better yet, buy the unsalted variety, which are practically sodium-free.

The Obvious Offenders

These snack-time favorites are always a safe bet for high salt content. Here's how a 1-ounce serving compares.

• Potato chips = 149 milligrams
• Cheese puffs = 258 milligrams
• Pretzels = 385 milligrams

Tip: Even "baked" or fat-free snacks can pack the same amount of sodium or more, so read the label.

Pre-Packaged Pitfalls

Foods such as rice, potatoes, and pasta in their natural forms are naturally low in sodium. But alas, once you grab the convenient "all-in-one" box and add the flavor packet, you may end up eating more than half of your daily allowance of sodium in just one serving.
Tips: Skip the packaged rice, and choose a plain, fast-cooking variety; then add your own seasonings. Or microwave potatoes to serve with your choice of fixings.

Condiments Do Count

If you think those little extras you add to your food don't count, think again.

• Ketchup (1 tablespoon) = 167 milligrams
• Sweet relish (1 tablespoon) = 122 milligrams
• Capers (1 tablespoon) = 255 milligrams (drained)

Tip: Go for low-sodium or sodium-free condiments. Or get creative with your substitutions: Try cranberry relish or apple butter for a naturally lower sodium choice.

Watch the Serving Size

Don't fool yourself by thinking that the sodium content listed on a nutritional label is for the entire package. Before you blow your entire day's worth of sodium, determine exactly what one serving equals.

Food Label Claims

Can't keep up with the jargon? Here's a cheat sheet:

• Sodium-free: Less than 5 milligrams of sodium per serving
• Very low-sodium: 35 milligrams or less per serving
• Low-sodium: Less than 140 milligrams per serving
• Reduced sodium: Sodium level reduced by 25% 
• Unsalted, no salt added, or without added salt: Made without the salt that's normally used, but still contains the sodium that's a natural part of the food itself.

What's in a Name?

When you're scanning a food label, don't just look for the word "salt." Watch out for various forms of sodium or other names for the same thing:

• sodium alginate
• sodium ascorbate
• sodium bicarbonate (baking soda)
• sodium benzoate
• sodium caseinate
• sodium chloride
• sodium citrate
• sodium hydroxide
• sodium saccharin
• sodium stearoyl lactylate
• sodium sulfite
• disodium phosphate
• monosodium glutamate (MSG)
• trisodium phosphate
• Na

Check Your Medicine Cabinet Too

Surprise! Some headache or heartburn medicines can contain sodium carbonate or bicarbonate. Read the ingredient list and warning statement to be sure.

Pitfalls When Eating Out

Restaurant soups are generally very high in sodium, as are appetizers with cheeses or meats. Casserole entrées and Rice Pilaf are also common pitfalls. The word "sauce" at a restaurant is sometimes synonymous with sodium, so you may want to steer clear of entrées slathered in sauce. If you ask, most restaurants are willing to prepare your food without added salt, but that won't necessarily make it low in sodium.

Better Menu Choices

Fish can be a lower-sodium choice at a restaurant, as long as you watch how it's seasoned. Steamed vegetables (prepared without salt) are another smart choice. Also, try a salad with dressing on the side. Low-sodium dessert options include fruit, ice cream, sherbet, or angel food cake.

'Dos' When Dining Out

• Ask how food is prepared.
• Choose a restaurant where food is made to order, and keep your order simple.
• Ask that your meal be prepared without any forms of sodium, and then add a dash of low-sodium seasoning you brought from home, or a squeeze of lemon or lime.

Avoid a Fast-Food Fiasco

It's every sodium watcher for himself once you enter the fast food arena. Try these helpful tips:

• Undress your food, but keep the veggies like lettuce and tomatoes: Skip the cheese, go easy on condiments, and don't add salt.
• Don't supersize; order off the children's menu for smaller portions.
• Eat a very low-sodium diet for the rest of the day.
• Ask for a nutrition fact sheet at the restaurant (or find it online before you go) to help you make the best possible low-sodium choices.

Who Should Go Low-Sodium?

U.S. guidelines call for about half of Americans to limit sodium to 1,500 milligrams or less per day, including:

• People ages 51 and older
• African Americans
• People with high blood pressure, diabetes, or chronic kidney disease.

The American Heart Association recommends less than 1,500 milligrams per day. Eating less sodium can help lower blood pressure in some individuals. It can help reduce the risk of heart disease, stroke, and kidney damage in those with hypertension.

Track Your Sodium Intake

Unsure of how much sodium you're getting every day? Keep a daily tally of the foods you eat and drink. Then calculate how much sodium is in each. Any surprises? The average American takes in 3,400 milligrams of sodium each day, well above the limits recommended for good health.

This tool does not provide medical advice.
© 2011 WebMD, LLC. All rights reserved.

 

Nine Ways to Eat Better With Diabetes

Here are nine ways to change your diet that will help you manage your diabetes better and improve your health. These tips apply to people with type 1 or type 2 diabetes, but the specifics of your nutrition management will differ depending on which type you have and should be discussed with a qualified nutritionist. 

Diabetes tip #1:  Choose plant-based foods over animal-based foods. Eating a Mediterranean-style diet -- which is high in fruits, vegetables, nuts, legumes and olive oil and low in red meat, poultry and animal fats -- has been found to reduce the need for blood-glucose lowering medications in people with type 2 diabetes.

Diabetes tip #2:  Go for whole grains rather than refined ones. Refined grains such as white flour, rice and pasta don’t offer much nutritional value and can send blood glucose soaring. Whole grains like oat flour, brown rice and whole-wheat pasta, on the other hand, are rich in fiber, vitamins, minerals and antioxidants.


Diabetes tip #3:  Use a healthier spread on bread. Avoid products that contain a lot of saturated fat, like butter and cream cheese, and regular margarine, which contains trans fats.  Your best substitutes are trans-fat-free margarines or those that contain plant stanols or sterols.

Diabetes tip #4:  Get your D from dairy. In addition to providing calcium, dairy products are a good source of vitamin D. Recent research has linked vitamin D deficiency with a greater likelihood of developing serious complications like cardiovascular disease if you have type 2 diabetes.

Diabetes tip #5:  Substitute a sweet potato for a white one. Sweet potatoes recently made the American Diabetic Association’s (ADA) list of “superfoods” and it’s easy to see why: They have a lower glycemic index than regular potatoes, meaning they don’t raise your blood glucose levels as much. They’re also rich in carotenoids, which are important for eye health; the natural plant compound chlorogenic acid, which may help reduce insulin resistance; and potassium, which lowers blood pressure.

Diabetes tip #6:  Cook with canola oil instead of corn oil. Canola oil is low in saturated fat and high in monounsaturated fat, which can lower harmful low-density lipoprotein (LDL) cholesterol and maintain beneficial high-density lipoprotein (HDL) cholesterol.

Diabetes tip #7:  Favor fatty fishes. Eating fish that contain omega-3 fatty acids helps to lower triglycerides and raise HDL cholesterol as well as cut down on inflammation in the blood vessels, which raises heart disease risk.

Diabetes tip #8:  Use alcohol cautiously. Alcohol taken in moderation can benefit some people and has been associated with longer lifespan. However, alcohol can cause hypoglycemia, especially if you are taking a blood glucose-lowering medication.

Diabetes tip #9:  Shake the salt habit. Excess sodium causes the body to retain fluid, which can raise your blood pressure as well as your risk of heart attack and stroke. Instead of sprinkling table salt on food, try spices, herbs, or a squeeze of lemon; avoid processed foods like jarred spaghetti sauces, luncheon meats, canned soups and condiments.

Johns Hopkins Health Alert

Good Food To Prevent High Blood Pressure

By Laura Kurella

Sturgis Journal

Why do we take our health — and other good things — for granted, until, God help us, they’re gone?

I do not know, but I do know that having recently arrived at the mid-century point in my life, hobbling on a painfully cracked bone in my foot has me seeing every day, especially those without pain or illness, as a real blessing from God.

We are all on this same journey and, like it or not, going to experience the same struggles to cling to health. However, as any good coach will tell you, the best offense is a good defense, especially when it comes to things we can help ourselves with — like blood pressure.

The pressure in our arteries is much like the pressure in a garden hose. When it’s normal, everything’s great. But too much pressure and it can weaken or burst the walls while too little will make everything sluggish.
Fortunately, there are things we can do. According to www.bloodpressure-drs-practical-guide.com, the best place to start is with exercise.

Exercise is vital. It raises the metabolism, which burns more calories and taps fat stores. It also causes the release of endorphins, which give the body an opiate-like sensation, producing a feeling of well-being in both body and mind.

Resulting weight loss can eliminate the blood pressure problems all by itself.

If you want even faster results, try adding the DASH diet.

DASH, which stands for “Dietary Approaches to Stop Hypertension,” is recommended by The Joint National Committee on Prevention, Evaluation and Treatment of High Blood Pressure. It emphasizes fruit, vegetables, nuts and low-fat dairy products, along with a reduction in saturated and total fat and refined carbohydrates (sugar).

Salt can also play a giant role in blood pressure, and simply reducing use can make it drop dramatically, too. Try replacing salt with spicy seasonings like peppers or cumin so you don’t miss it.

Limiting your alcohol to two drinks or fewer per day and consuming herbs like Stevia, garlic, green tea and oolong tea can also help reduce those numbers as can steering your diet toward fruits, vegetables, low-fat milk products, whole grains, fish, poultry and good old nuts.

If you are like me and have the opposite problem- low blood pressure, then simply reverse everything I just wrote and check out:  www.bloodpressure-drs-practical-guide.com.

Here now are some recipes ready to help you lower your blood pressure, too.

Fresh chicken salad
4 small red-skinned  potatoes, cooked
1 1/2 cups orange juice
1 teaspoon ground ginger
1/2 teaspoon ground cumin
1 clove garlic, minced
2 whole boneless, skinless,  chicken breasts
4 baby carrots cut into   matchsticks
2 tablespoons raspberry or   apple cider vinegar
1/4 teaspoon salt
1 teaspoon parsley or cilantro (1 tablespoon fresh)
2 cups favorite lettuces
Orange slices for garnish   (optional)

In a skillet, bring orange juice, ginger, cumin, and
garlic to boil. Add the chicken, cover and cook for
3 minutes, turn chicken, cover, and cook for 5 minutes more or until juices run, clear. Remove chicken to a cutting board to cool. Add carrots to skillet cover and simmer for 3 minutes.
Remove carrots to a plate to cool. Remove skillet from heat and add vinegar salt and parsley. Cut chicken
into bite size chunks. Cut
potatoes into bite-sized chunks or slices. Divide
and arrange lettuce on four individual plates. Evenly
divide and arrange potatoes, chicken and carrots on top of lettuce. Evenly divide and pour dressing over each salad. Garnish with orange slices if desired. Serve warm or cold.

Approximate servings per recipe: 4
Approximate nutrition per recipe: Calories 265; Fat 2g; Carbohydrates 33g; Fiber 4g; Sugar Protein 30g.

Fish chips
1-pound skinless halibut  fillets or other white fish fillets
Egg substitute equivalent  to 1 egg
2 tablespoons skim milk
1/4 cup grated Parmesan   cheese
1/4 cup Panko or ground Rice Krispies
1 teaspoon paprika
Sauce:
1/2 cup fat-free,  cholesterol-free mayonnaise
2 tablespoons  finely chopped dill pickle
1 teaspoon finely shredded lemon peel
1 teaspoon lemon juice

Preheat oven to 450 degrees. Rinse fish and pat dry. Cut fish into 24 bite-size pieces.  Set aside. In a medium bowl, combine egg substitute and skim milk. In a large plastic bag with a tight-fitting seal, combine Parmesan cheese, panko and paprika. Add fish chunks to egg mixture,
stirring until well coated. Using a slotted spoon,
remove fish from egg mixture and place in bag with panko mixture. Seal bag and toss until fish is well coated. Arrange fish in a single layer on a baking sheet or in a shallow baking pan. Bake about 5- 9 minutes or until fish flakes easily with a fork. Meanwhile, in a small bowl, stir together sauce
ingredients.  Serve together.

Servings per recipe: 4.
Approximate nutritional per serving: Calories 191; Fat 3g; Carbohydrates 14g; Sugar 2g; Protein 26g.

Pleasing pineapple chicken
4 boneless chicken breasts
1/4 cup unbleached flour
1 tablespoon olive oil
1 fresh pineapple, sliced, juice reserved
1/2 cup water
3/4 cup cider vinegar
Pepper to taste
1 green pepper, cut into 1/4 inch rings

Preheat oven to 350 degrees. Sprinkle chicken with flour. In a skillet, heat oil and brown chicken on each side for 3 minutes. Place chicken in shallow roasting pan.  Sprinkle with pepper. In a bowl, combine reserved pineapple juice, water and vinegar. Pour over chicken and bake, uncovered for 40 minutes. Add pineapple slices and green pepper rings and place under broiler for 5 minutes just before serving.

Approximate servings per recipe: 4.
Approximate nutrition per serving:  Calories 280; Fat 8g; Carbohydrates 12g; Fiber 1g; Sugar 9g; Protein 35g.

Copyright 2011 Sturgis Journal. Some rights reserved