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Sodium Management 

Lesson

In the right amounts, sodium is actually an important part of one’s diet.

Our bodies need this mineral in order to:

  • keep our muscles and nerves functioning,
  • keep our cells properly hydrated, and;
  • maintain our blood volume and blood pressure, among others.

But unfortunately, since most foods naturally have some sodium in them (not to mention our love for table salt), it is common for people to go overboard and have too much.

In fact, the National Kidney Foundation estimates that on average, Americans consume 50% more sodium than the recommended daily amount. Of course, the rest of the world is probably not far behind.

Normally, the kidneys are responsible for removing excess sodium. But when they aren’t functioning at full capacity, a buildup is inevitable. This can cause a lot of problems, such as:

  • puffiness and swelling, mostly in the legs and ankles,
  • fluid retention around the heart and lungs,
  • shortness of breath,
  • high blood pressure or hypertension, and;
  • decreased kidney function, due to damaged blood vessels in the kidneys.

To avoid these complications, the USDA advises those with kidney conditions to limit themselves to 1500 mg of sodium per day, in accordance to the USDA’s Dietary Guidelines for Americans 2010.

So, how do we control our sodium intake?

1. Read food labels

Well, for one, reading food labels is a step in the right direction. Pro tip: look at the Nutrition Facts section of the food item you bought and see how much sodium is in it. 

% Daily Value

Amount of sodium
per serving

What it means...

Less than 5%

Less than 125 mg

GOOD CHOICE
a low sodium product that you can have often

5% to 10%

Less than 250 mg

Good choice
a low sodium product that fits your low sodium diet easily

10% to 20%

Between 250 to 500 mg

Be cautious
this can still fit into a low sodium diet, but you’ll have to observe caution

More than 20%

More than 500 mg

Beware
this is a high sodium product that should be eaten in a low sodium diet

Adapted from information by The Kidney Foundation of Canada

2. Cook fresh ingredients

According to data from the Centers for Disease Control and Prevention (CDC), more than 75% of the sodium Americans consume comes from processed food, pre-packaged meals, and restaurant food. So, the best way to cut down on your sodium intake is to choose fresh ingredients when cooking.

This is probably what you serve at the table most of the time, because it’s easiest to prepare:

Item

Sodium
(mg)

Protein
(g)

Potassium
(mg)

Phosphorus
(mg)

Bacon

1684

33.92

499

388

Ham

1038

19.60

299

304

Sausage

878

22.70

337

191

Sardines

307

24.62

397

490

Cottage Cheese

308

10.45

125

150

USDA values per 100 g

None of that anymore.

Now you need to replace these foods with unprocessed, low-sodium ones, like the following:

Item

Sodium
(mg)

Protein
(g)

Potassium
(mg)

Phosphorus
(mg)

Chicken (without
skin)

45

22.50

334

213

Catfish

98

15.23

302

204

Pork (fresh)

54

28.47

364

240

Eggs / egg
substitutes

142

12.56

138

198

Ricotta Cheese

110

7.54

219

154

USDA values per 100 g

3. Make your recipes more kidney-friendly

One more surefire way of reducing your sodium intake is to switch up our cooking methods. Instead of using salt on your recipes, use other herbs and spices to add flavor to your dishes. Some very good examples of these are the following:

Spice type

Suggested use

Bay leaf

Beef, chicken, veal, fish

Basil

Lamb, fish, eggs, vegetables, sauces

Caraway

Asparagus, green beans, cabbage, cauliflower, beets, and in dips and sauces

Curry

Carrots, green beans, marinades

Cardamom

Fruits, baked goods

Dill

Chicken, veal, fish, vegetables

Ginger

Cauliflower, green beans, eggplant, baked products, beverages

Rosemary

Cauliflower, peas, eggplant

Cinnamon

Fruits and baked goods

Mint

Fruit, tea, in sauces, and as edible garnish

Nutmeg

Vegetables and baked goods

Thyme

Carrots, green beans, and beets

Sage

Eggplant and in dressings

Marjoram

Cauliflower, eggplant, and green beans

Lemon juice

Carrots, broccoli, and cauliflower

Tarragon

Asparagus, cabbage, cauliflower, and beets

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