How Much Sodium Can I Have? What Are Some Hidden Sources .

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Low Sodium DietHow much sodium can I have?A 1,500 to 2,000 to milligrams (mg) sodium diet is as part of a healthy eatingplan and helps to maintain a lower blood pressure and prevent swelling fromextra water build up in the body. Your doctor may give you a different sodiumgoal based on your health history.What are some hidden sources of sodium?Sodium is found in: Table salt: 1 teaspoon contains 2,300 mg of sodium Seasonings: onion salt, garlic salt, seasoning salt, seasoning blends Leavening agents: baking powder (488 mg per teaspoon) and baking soda(1,259 mg per teaspoon). Additives and preservatives: brine, di-sodium phosphate, monosodiumglutamate, sodium erythorbate, sodium benzoate, sodium hydrozide,sodium propionate, sodium sulfite, and sodium nitriteWhat are some shopping tips for lowering sodium?1. Choose fresh or largely unprocessed foods without added salt or sodiumcontaining preservatives.2. Read food labels carefully. Look at the serving size and the sodiumcontent per serving. Check out the Reference Table on page 4 to learnmore about food labeling definitions.3. Choose "No Added Salt" or "Low Sodium" canned and frozen foods.4. Stay away from boxed pasta and rice mixes with seasoning packets sincemany of them contain over 600 mg sodium per serving.UMHS Patient Food and Nutrition Services-1-

5. Buy fresh meat instead of processed meat. Avoid "basted" or "self-basted"products which may contain injected broth with salt. Meats marked as"natural" may also contain injected broth with salt.6. When buying lunch meat, look for “No Salt Added” or “Low Sodium”products.7. Look for low sodium cheeses, such as Swiss, goat or farmers cheese.8. All fruit is generally low in sodium. Be aware that dried or canned fruitsmay be higher in sodium from added sodium benzoate, a preservative.How else can I cut down on sodium? Teach your taste buds to want less sodium by searching for new recipeswithout added salt. Before you know it, you will like these foods better! Try using a pinch of Citric Acid, also known as Sour Salt, as a saltsubstitute. Citric acid adds a lemony tart taste. Use only a little bitbecause it will make food taste sour. You can buy Citric Acid in thecanning aisle of stores. Use a variety of salt-free herbs and spice blends for flavor during mealpreparation and at the table. Infuse oils and vinegars with herbs to use as a finishing drizzle overprepared foods or use them as a marinade. Try warming olive oil andfresh rosemary in a saucepan over medium heat for one minute. Removefrom the heat and pour over sliced tomatoes. Let stand for 20 minutes.Top beans, rice or pasta with the marinated tomatoes. Compare food labels at the grocery store, choosing the lowest in sodium. Check your local library, bookstore or search the internet for books onlow-sodium cooking. One example is the American Heart Association LowSalt Cookbook. Many low fat and fat-free foods are higher in sodium, so choose wiselywhen grocery shopping.UMHS Patient Food and Nutrition ServicesLow Sodium Diet-2-

Look for “unsalted”, “No Added Salt” or “Low Sodium” versions of yourfavorite foods. Use salt-free seasonings to add flavor to foods without the sodium. When dining out, ask that your foods are prepared without salt. It is bestto check online for restaurant nutrition information before leaving home. Check out phone app's for tracking sodium content of individual andrestaurant foods. Look for frozen dinners with 600 mg sodium or less. This may sound likea lot of sodium, but it may be a better choice than some restaurant meals. Medications may contain sodium, such as antacids, laxatives andantibiotics. Ask your pharmacist if you have questions.What are some ingredients I could use in place of salt?1. Use the juice of lemons or limes.2. Add different types of vinegar.3. Replace garlic and onion salts with garlic and onion powder or use thefresh versions for an even zestier taste.4. Do not use a salt-substitute containing potassium-chloride unless youcheck with your doctor or dietitian.5. Spend time in the spice aisle at the grocery store and you’ll be amazed atall of the salt-free seasoning options available. You can also make yourown spice blends!UMHS Patient Food and Nutrition ServicesLow Sodium Diet-3-

Understanding Food Labeling TermsThis reference table will help you learn the definitions of terms often used onfood labels.One serving contains no moreChoose These:Sodium freethan 5 mg sodium.One serving contains no moreVery low sodiumthan 35 mg sodium.One serving contains no moreLow sodiumCheck thethan 140 mg of sodium.The sodium content has beenSodium ContentLight or Litereduced by 50% compared to itsof Thesesodiumregular version.The sodium content has beenReduced or Lessreduced by 25% as compared tosodiumthe reference food.One serving contains 480 mgAvoid TheseHigh Sodiumsodium or more; or 20% DailyValue or more.UMHS Patient Food and Nutrition ServicesLow Sodium Diet-4-

Food Groups (Daily RecommendedRecommendedSodium perServings)Serving SizeservingUnsalted cooked cereal, rice, pasta½ cup0-5 mgReady to eat cereal, low sodium½ cup0-140 mgBread1 slice110-175 mgCorn tortillas2 4-inch pieces5-10mg½ cup0-5 mgFresh or frozen, without added salt½ cup1-70 mgLow Sodium or No Salt Added canned½ cup0-140 mgMilk1 cup120 mgYogurt8 ounces160 mgLow Sodium Cheese: Swiss, Goat or1 ounce54-110 mgFresh Meat, Fish or Poultry3 ounces30-90 mgTuna, No Salt Added3 ounces34-45 mgnuts, unsalted1/3 cup0-5 mgBeans, cooked from dried or frozen½ cup0-5 mgStarchy Grain Products (6-11 Servingsper day)Fruit (2-2 ½ cups/day)Fresh, frozen or cannedVegetables (2-2 ½ cups servings per day)Low Fat or Skimmed Milk Dairy Products(2 servings per day)Farmers CheeseMeat, Fish and Poultry (5-7 ounces perday)Nuts and Beans (1 serving per day)without saltUMHS Patient Food and Nutrition ServicesLow Sodium Diet-5-

Sample MenuSodiumContentBreakfast1% Milk (8 ounces)Shredded Wheat (1 cup)Banana ( ½ medium)Toasted bread (1 slice)with soft margarine (1 teaspoon) & jamLunch:Pita Pocket Sandwich:Pita bread (1/2 slice)Cooked chicken (3/4 cup)Lettuce and tomato sliceSwiss cheese (1 ounce)1 medium apple127 mg1 mg1 mg147 mg30 mg75 mg75 mg5 mg4 mg2 mgSupper:Salmon (3 ounces)Rice with mushrooms (1 cup)Steamed broccoli (3/4 cup)Coleslaw (shredded cabbage) with low sodium vinaigrette1 orange39 mg2 mg48 mg160 mg1 mgEvening Snack:1 PeachAlmond butter, unsalted (2 tablespoons)Vanilla yogurt (1/2 cup)Total Sodium of the Sample Menu1 mg2 mg53 mg772 mg*Sodium Values were taken from the USDA National Nutrient Data BaseUMHS Patient Food and Nutrition ServicesLow Sodium Diet-6-

High SodiumLow SodiumDisclaimer: This document contains information and/or instructional materialsdeveloped by the University of Michigan Health System (UMHS) for the typical patientwith your condition. It may include links to online content that was not created by UMHSand for which UMHS does not assume responsibility. It does not replace medical advicefrom your health care provider because your experience may differ from that of thetypical patient. Talk to your health care provider if you have any questions about thisdocument, your condition or your treatment plan.Patient Education by University of Michigan Health System is licensed under a Creative CommonsAttribution-NonCommercial-ShareAlike 3.0 Unported License. Last Revised 06/20/2016UMHS Patient Food and Nutrition ServicesLow Sodium Diet-7-

5. Buy fresh meat instead of processed meat. Avoid "basted" or "self-basted" products which may contain injected broth with salt. Meats marked as "natural" may also contain injected broth with salt. 6. When buying lunch meat, look for “No Salt Added” or “Low Sodium” products. 7. Look for low sodium cheeses, such as Swiss, goat or .

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