Ask a Dietitian

The Salt Shaker Shake Down

Today sodium is added to many different foods to add flavour, change the texture, prevent bacterial growth and decrease fermentation. In the past, salt was considered so valuable that the ancient Greeks actually used it as currency. Up until the 1800s salt was even used as the best method for preserving food. While sodium is needed to control blood volume and help cells function properly, the fact is we consume too much. According to the Canadian Health Survey men and women between 19-70 years old consume over 85% and 60% of the recommended upper limit of 2300mg/day respectively. Even children are consuming too much sodium, 77% of 1-3 year olds and 93% of 4-8 year olds are having above the recommendations. Too much sodium can affect health by causing high blood pressure (hypertension) in some individuals. This can increase risk of heart disease and heart attack. Too much sodium may also cause bone loss.

What are the Recommendations?
Daily Upper Limit: 2300mg /day
People with hypertension should limit this to 1500mg/day
Adequate Intakes:
1-3 year olds 1000 mg
4-8 year olds 1200 mg
9-50 year olds 1500 mg
51-70 year olds 1300 mg
>70 years 1200 mg
Note: Only 1 tsp of salt = 2300 mg

What Foods Contain the Most Sodium?
Processed foods appear to be the main culprit. Try to choose fresh or frozen foods over canned and packaged foods. When dining out, stray away from fast foods such as burgers, fries, processed cheese etc. that usually contain a lot of sodium.
When making food choices try:
Block Cheddar versus Processed cheese
Sliced Roasted meats versus Ham, Salami, Bologna, Wieners
Fresh Potatoes versus Instant Potatoes
Fresh Cucumbers versus Pickles
Make soup from scratch
Add spices/herbs while cooking to enhance flavour
Look for low sodium Asian marinades and soy sauce

Is there a Difference between Different Types of Salts in Terms of Sodium?
The short answer is no. While different types of salt can be used in cooking for differences is taste, texture etc., for the most part all have similar sodium levels and can effect blood pressure.
Table Salt: This salt is fine grained and can be retrieved from salt mines. It is 99% sodium chloride. It contains an anti-caking agent (calcium silicate) and iodine, which has been added to salt since the 1920s to prevent goiter. While iodine deficiency is rare in North America, salt is still iodized as a preventative measure.
Sea Salt: This salt is made from evaporating seawater and is sometimes named after the sea from which it comes from. It is 95-98% sodium chloride and 2-5% trace minerals.
Kosher Salt: This salt is similar to table salt but contains no additives and is a coarser grain. It is used to prepare many traditional Jewish Kosher meals.
Pickling Salt: This salt is mainly used for brines to pickle foods. It is similar to table salt but contains no anti-caking agent or iodine.
Salt Substitutes: This type of “salt” is used to replace salt by substituting sodium with another mineral such as potassium or magnesium. It is often potassium chloride. Those who have to watch their potassium intake (eg. Persons with renal failure) should be aware of the salt substitutes containing potassium.

Tips to lower your sodium intake:
Read food labels: Check the amount of sodium per serving (in mg). Determine how many servings you will eat. If you eat 3 servings you need to multiply the number of mg on the label by 3.
Limit processed meats such as ham, sausage, bacon, deli meats, hot dogs, bologna and smoked salmon
Limit salty condiments: soy sauce, soup broth, barbeque sauce
Choose low sodium or no salt added
Request no added salt at restaurants
Use herbs and spices instead of salt for flavour when cooking at home. Try lemon juice, salsa, garlic and onion, vinegar or pepper. Take the salt shaker off the table.

Bottom line: Choose fresh foods over canned and processed foods. Take away the salt shaker from the table. Get that apron on and make some of your favourite foods from scratch!

By Sinead Feeney, RD and Diana Steele, RD