Is salt the enemy?

Who doesn't like a tasty, salty treat like potato chips or popcorn? Salt is prevalent in the American diet. In fact, there are even restaurants that specialize in it. There's a restaurant called "Salt" in a resort in Northeast Florida that says, "Savor the Spice of Life" on its web site. It uses over 40 different types of salts from around the world in its coastal inspired recipes. Sounds awesome, doesn't it? 

Well, as the saying goes, "You always want what you can't have." As luck would have it, I am limited to a low-sodium diet. I stayed at the resort with that restaurant and remember staring at the menu desperately looking for something that might be low sodium.  Disclaimer: I love salt and I would love to try this restaurant. 

Sodium levels for some fast food restaurants are simply off the charts. So much so, that I usually forego anything on the menu. Luckily, most of the national chains have very detailed nutrition charts so even when I do eat something from one of them, I am able to monitor my sodium. It's difficult to find healthy options from fast food so when I find one, it is very exciting. For instance, recently, Chic-Fil-A announced the addition of the lemon kale salad to the menu. Sounds very healthy, right? Not for people with a sodium restricted diet. See the chart for sodium levels in just a few items from fast food restaurants.

**Sodium Levels obtained from company web sites on 6/16/2021**

Sodium is not all bad and if your doctor does not have you on a sodium restricted diet, then it is okay to consume it. With most things, moderation is the key. The U.S. Department of Agriculture and U.S. Department of Health and Human Services published the 2020-2025 Dietary Guidelines which states that foods high in sodium should be limited and that the average American should have less than 2300 mg per day, even less for those under the age of 14.(1) According to the CDC, most Americans consume over 3400 mg per day. (2)

Sodium is an important mineral. It helps maintain the balance of water in your cells and is important for muscle and nerve function. It also helps maintain blood pressure levels (3). Too much sodium, however, can cause high blood pressure leading to heart disease and strokes (4). Healthline refers to a number of studies that show too much sodium is associated with stomach cancer. It also points out that short term effects include swelling due to the body's need to maintain a water/sodium balance. The more sodium you have, the more your body retains water and the swelling occurs, usually starting in the hands and feet. (5) I've noticed that when I have too much sodium, my rings become tight.

My suggestions for avoiding too much sodium are not difficult but can be time consuming. Eat fresh to avoid the preservatives used in food storage. Make it yourself so you can leave the sodium out. Avoid processed, packaged foods as much as possible. One half of a cup of green beans in a can can have somewhere around 400 mg of sodium. Fresh or frozen green beans can have 0 mg. One half of a cup of canned tomato soup has approximately 500 mg of sodium. My half cup of homemade tomato soup has 55 mg. See recipe and nutrition below. Also, watch out for the sneak attack foods: ketchup, mustard, and salad dressing. They can turn something from low sodium to high sodium with just a tablespoon.

All in all, your diet is up to you. Is it going to kill you to eat that tasty salt-filled meal from that restaurant tempting you to "Savor the Spice of Life?" Probably not today. If you decide to start that day off with a salty breakfast (biscuits and sausage gravy for example), then have a sub filled with deli meats and cheese for lunch, and then go to the restaurant, well then, that's probably not going to kill you either, this once. If you choose to eat like this everyday, that's a different story. It's about your lifestyle, your overall diet, and moderation. For me, living with a low sodium diet was really hard at first. I never realized how much it was part of my everyday food or how much I liked it. Now, it's not as hard and it can be just as tasty. 

If you want help with meal planning and overall nutrition, let me help. I truly believe that a Nutritious Life is a Pleasant Life. If you are thinking of choosing a more healthy lifestyle, please know that you do not have to be on that journey alone. 

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Homemade Tomato Soup

​(Yield 2 Servings)
2 cups of chopped tomatoes
1/2 cup of almond milk
1/2 tsp basil
1/4 tsp garlic powder
1/4 tsp pepper

Place all ingredients in a blender and blend until smooth. Transfer to stovetop and heat. 

The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipe has not been professionally evaluated nor has it been evaluated by the U.S. FDA

NUTRITION FACTS

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(1) https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
(2) ​https://www.cdc.gov/salt/pdfs/sodium_dietary_guidelines.pdf
(3) https://www.healthline.com/health/hyponatremia#What-does-it-mean-to-have-low-blood-sodium?
(4) https://www.fda.gov/food/nutrition-education-resources-materials
(5) https://www.healthline.com/nutrition/what-happens-if-you-eat-too-much-salt#long-term-effects
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