Sodium (salt) is an essential mineral required for proper functioning of the body. It is vital for regulating body fluids and blood pressure and to help the functioning of muscles and nerves. Excess sodium can have serious consequences especially in people with diabetes.
The relationship between excess dietary sodium and hypertension (high blood pressure) is well established and documented. Dietary sodium has also been associated with a number of other health conditions such as asthma, osteoporosis, gastric cancer, kidney stones and obesity.
Most Canadians eat more than double the recommended daily amount of sodium. Limiting your intake of table salt and other sources of dietary sodium can benefit your health.
It is estimated that if the sodium intake is brought down to the recommended levels the benefits would be remarkable. These benefits would include a reduction in the number of people with hypertension by 1 million and 23,500 fewer cases of cardiovascular events.
Sources of dietary Sodium
Age Adequate Daily Upper Limit for
Sodium Intake (mg) Sodium Intake (mg)
1 – 3 years 1,000 1,500
4 –8 years 1,200 1,900
9 –13 years 1,500 2,200
14 –50 years 1,500 2,300
51 – 70 years 1,300 2,300
Over 70 yrs 1,200 2,300
77% from processed food (manufacturing and restaurants)
12% natural content of foods
11%, added at the table (5%) and in cooking (6%)
Almost 40% of sodium in the diet comes from pizzas, sandwiches, submarines, hamburgers, hot dogs, soups, pasta, processed potatoes, cheese and sauces.
Tips for Eating Less Sodium
Changing your eating starts at the food store:
Buy fresh or frozen, unprocessed foods most often
Look for foods labelled sodium free, no added sodium, low sodium or reduced in sodium
Limit “instant” powdered foods such as instant puddings, dried soup mixes, pasta and rice dishes etc.
Read the Nutritional Facts panel food labels and buy brands with the lower mg of sodium per serving
Sodium Information on the Nutritional Facts Label
The Nutritional Facts panel gives the amount of sodium in milligrams (mg ) and the % Daily Value based on the stated serving size . If you eat more than the serving size you will get more sodium.
What does the %Daily Value mean?
The % Daily Value tells you whether the mg of sodium is a little or a lot compared to the Upper Limit of sodium per day. Have fun checking out the labels. ~
Lucy Churchill is an RN at the Qualicum Medicine Centre
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