What accounts for the liberal sodium intake in the U.S. diet? List five ways an individual can reduce the sodium in his diet.

Question

What will be an ideal response?

Answer 1

In general, processed foods have the most sodium, whereas unprocessed foods such as fresh fruits and vegetables have the least. In fact, most of the sodium in people’s diets comes from salt added to foods during food processing and preparation; only a small proportion comes from salt added during cooking and at the table or from the natural content in foods. Among foods with the highest sodium density (milligrams of sodium per kcalorie) are mixed foods such as sandwiches, pizza, tacos, and soups. Because sodium intake tends to increase as kcalories increase, making food choices based on low sodium density is a practical and effective way to meet sodium recommendations.
To help consumers limit their intake, public health organizations and policymakers worldwide have called for manufacturers and restaurants to reduce sodium in the food supply. Quite simply, removing salt from processed foods is a more effective option than educating consumers. Unfortunately, several studies report that these voluntary reductions in sodium by the food industry are slow and not particularly meaningful.
Because processed foods may contain sodium without chloride, as in additives such as sodium bicarbonate or sodium saccharin, they do not always taste salty. Most people are surprised to learn that 1 ounce of some cereals contains more sodium than 1 ounce of salted peanuts—and that ½ cup of instant chocolate pudding contains still more. The peanuts taste saltier because the salt is all on the surface, where the tongue’s taste receptors immediately pick it up.

Techniques to reduce sodium:
?••• Select fresh or frozen vegetables. If buying canned vegetables, drain and rinse in water.
?••• to remove some of the sodium or select those labeled low-sodium or no-salt-added.
?••• Cook with little or no added salt.
?••• Prepare foods with sodium-free herbs and spices such as basil, bay leaves, curry, garlic, ginger, mint, oregano, pepper, rosemary, and thyme; lemon juice; vinegar; or wine.
?••• Add little or no salt at the table; taste foods before adding salt.
?••• Read labels with an eye open for sodium.
?••• Select low-salt or salt-free products when available.
?••• Use these foods sparingly:
o Foods prepared in brine, such as pickles, olives, and sauerkraut
o Salty or smoked meats, such as bologna, corned or chipped beef, bacon, frankfurters, ham, lunchmeats, salt pork, sausage, and smoked tongue
o Salty or smoked fish, such as anchovies, caviar, salted and dried cod, herring, sardines, and smoked salmon
o Snack items such as potato chips, pretzels, salted popcorn, salted nuts, and crackers
o Condiments such as bouillon cubes; seasoned salts; MSG; soy, teriyaki, Worcestershire, and barbeque sauces
o Prepared horseradish, ketchup, and mustard
o Cheeses, especially processed types
o Canned and instant soups
o Packaged instant or flavored rice, pasta, and cereal mixes