The daily-recommended salt allowance is about 5g or 1 teaspoon of salt, which is the equivalent of 2.3 g of sodium or less …📣.
Majority of us get a lot more than we need in our diet daily. It’s not just about removing table salt but also about watching what you eat.
1. Breakfast cereals 🍚: you would be shocked to find out that some cereals have as much as 1.5g per 100g serving and 0.5g per 30gm serving.
2. Canned vegetables🥦🍓🥫🥗: Yes, it’s good to have vegetables but getting fresh vegetables are best canned vegetables have been preserved in brine to keep them lasting longer.
3. Spices and flavorings 🥃: some of your favorite spices contains loads of sodium.
4. Sauce: 1 tables spoon of ketchup contains as much as 150gms of sodium 🙆♀️.
5. Salty snacks: potato chips 🍟can have as much as 135 g of sodium per 30g servings.
So what do you do? How can you watch your salt intake?
1. Read labels carefully as they can be deceiving.
2. How to understand labeling: For a food to be labeled sodium free 💃it has to have less than 5mg of sodium per serving, for it to be Low sodium less than 140mg per serving. If it says unsalted or no salt added that means no extra sodium has been added in the process of production rather the only sodium it contains is the foods natural sodium or self.
3. When eating out ask for your food to be prepared with less sodium (except you are eating at iya Basiras shop …😆… I don’t think she will answer you on that one o🤔).
So there you have it, it’s very necessary to be cautious on sodium intake.
Remember we are dietitians…. we are the only one licensed to handle your medical nutrition therapy 🍓🥗🥦🥕🌽🌶🥦🥑… are you hypertensive? Diabetic? Immunocompromised? Hepatic diseases? Kidney disease? Then you need us