Understanding Sodium in Your Diet

Sodium is an important mineral found in salt that our bodies need to stay healthy. While sodium is essential, it's also important to be mindful of how much we consume.

Why Do We Need Sodium?

Sodium helps our bodies in many ways:

• Balancing Fluids: It helps maintain the right balance of fluids in our cells and tissues.
• Nerve Function: Sodium plays a key role in transmitting nerve impulses that allow our muscles to move and our brains to work.
• Muscle Function: It helps our muscles contract and relax properly.

How Much Sodium Do We Need?

Our bodies only need a small amount of sodium each day — about the amount found in a teaspoon of salt (2,300 mg/day). Most people get more sodium than they need because salt is added to many foods, like soups, snacks, and processed foods.

Too Much Sodium Can Be Harmful

Eating too much sodium can lead to health problems:

• High Blood Pressure: Too much sodium can raise blood pressure, which can lead to heart disease and stroke.
• Kidney Issues: It can strain your kidneys, making it harder for them to work properly over time.

How to Reduce Sodium in Your Diet

You can lower your sodium intake by:

• Reading Labels: Check food labels for sodium content. Look for low-sodium or no-salt-added options or compare similar products for the lower sodium content.
• Cooking at Home: Prepare meals from fresh ingredients rather than using packaged or processed foods.
• Using Spices: Flavor foods with herbs and spices instead of salt. Lemon juice and vinegar can also good options!
• Eating More Fresh Foods: Fruits, vegetables, and whole grains are naturally low in sodium. If you choose to eat canned products, look for low-sodium or no-salt-added options. You can also rinse canned foods to remove some of the sodium.
• Avoiding Some Foods: Avoiding foods like pickles, olives, or smoked meat like ham, bologna, pastrami, and corned beef can help you lower your sodium intake. Words like ‘pickled’ or ‘cured’ can indicate a high salt food!

Sodium is important for our bodies, but it's best to consume it in moderation. By being aware of how much sodium is in the foods we eat and making smart choices, we can keep our bodies healthy and strong.

Remember, a little salt goes a long way!

Sources: USDA Infant Feeding & Nutrition – A Guide for Use in WIC, National Academies of Sciences, Engineering, and Medicine