The average consumer is becoming more label savvy when buying food products. They dutifully scroll down the nutritional information: calories, check; fat, check; fiber, check; protein, check.
But unless a health issue like hypertension or high blood pressure arises, the sodium line on the label is often ignored. While Debbie Amoedo, nutrition director for Orange County Health Department’s Women, Infants and Children Center, said sodium intake has taken some of the spotlight normally hogged by fat and carbohydrates, people are not appropriately concerned or informed.
“Those whose doctor said to watch their sodium intake are more careful than the average consumer because, in the general population, extra sodium does not show obvious health effects until years down the road,” she said. “But now the sodium issue is coming back in the public eye.” The U.S. Department of Health and Human Services recommends no more than 2,300 milligrams of sodium a day — about one teaspoon.
Those with complications like high blood pressure should limit their intake to 1,500 milligrams. Most Americans consume triple the recommended amount of sodium, with three-quarters coming from processed foods. In November the Food and Drug Administration reviewed its policy on salt in food.
The Center for Science in the Public Interest asked the agency to consider warning labels on large salt packets and a limit on how much sodium goes into processed foods. Florida Hospital Dietician Meredith Luce said our bodies actually only need 500 milligrams of sodium to function properly — 2,300 milligrams is the limit.
The good news, she said, is that more companies are releasing lowsodium products — those containing less than 140 milligrams of sodium per serving. Low-sodium canned soups, frozen meals, sauces, and packaged rice and noodles have all landed on the grocery shelf in recent years, next to their salty counterparts.
Some products that already had low sodium numbers, answering the low-fat, low-calorie demand by consumers, included Bush’s Best, Lean Cuisine and Kashi. “I do not think companies are responding to demand but rather the plethora of diseases out there. Regardless of the reason, they are paying attention,” she said.
If a low-sodium option is not available, Luce said moderation is key. Eating high-sodium foods like pizza once a week can be offset by eating a healthy diet the remaining six days. “You can get away with it, but many people do not have a good sense of balance,” she said. Eating out can be a challenge for those watching sodium intake. Luce said chefs tend to load dishes with salt because that is what their customers’ palates are used to.
Darden Restaurants spokesman Rich Jeffers said Olive Garden and Red Lobster both offer separate menus with lighter dishes containing less fat, sodium and calories. Seasons 52, a restaurant where all dishes are under 450 calories, always offered healthier items.
Jeffers said consumer research shows diners are more concerned with fat than any other nutritional element, which is why — much like other establishments across the U.S. — trans fats were removed from Darden frying oils last year. Their research shows carbohydrate and caloric counts were close runners-up. “It all depends on the guest,” he said.
“With sodium there is not as much concern as with fat, but there are options.” A salty love affair Salt adds or enhances the flavor in foods and we have been loading our dishes up with it for centuries. Before long our taste buds are nearly immune to salt, so we tend to pile it even more. Though it tastes good, an overload of sodium puts major stress on the body, inducing headaches, and causing swelling in limbs.
Eventually, a diet high in sodium can cause high blood pressure, which can lead to heart disease and stroke. Luce recommends trying salt substitutes, herbs, spices, citrus and other taste enhancers before salt. Limiting use of the salt shaker at the dinner table and rinsing canned vegetables can also make a huge impact on the diet.
Even if food does not taste salty, check the label. Highly processed foods generally contain large amounts of salt for preservation and sodium occurs naturally in some products like dairy. Sodium should be consumed in moderation from an early age to sustain sodium sensitivity, which is why the 30,000 clients WIC treats each month from across the country. WIC dieticians give families tips on how to reduce sodium in their diet without blacklisting their favorite salty foods.
“Food is a cultural, family event and it can be really personal. We have to be careful when talking to people about the food they have grown to love over the years, the food their grandmother made for them,” she said.
In recent years the amount of sodium in entrees served at Orange County Public Schools has been lowered and nutritionist are strategically placing foods naturally low in sodium — like salad, fruits and vegetables — at the front of the lunch line to encourage students to eat healthy.
OCPS Director of Food and Nutrition Services Lora Gilbert expects that if new dietary guidelines are approved by the state Legislature this spring, lunches served will have 600 milligrams of sodium or less — less than one-third of the daily recommended amount.
“Awareness is coming. We are seeing change and it is better than it was 10 years ago,” Gilbert said. “Sodium is not first, but it is in the back of our minds.”
