Hidden Salt in Your Everyday Foods

Did you know that many of us are eating way too much salt every day? Some of what we eat in one single meal, can consist of our recommended daily intake of salt. This is because of the hidden salt in many of everyday foods.
Below I’m going to give you some facts and tips for determining if you’re ingesting too much salt (and sodium) every day.

– If you look at the Sodium content on the label of a processed food, multiply it by approximately 2.5 because that’s how much salt in actually in it. Eg. 1g of Sodium = 2.5g Salt.

– A large portion of shoppers do not read the labels on foods before they buy them because they are confused by the information. If you want help understanding these labels then I recommend the Reading (and making sense of) the “Nutritional Information” Panel on Packaged Food.

– The law states that if a label says “Reduced” or “low” salt, it must be atleast 25% less salt than the original. But it is always best to check the Nutritional Information panel of the reduced salt product, against the ordinary salt containing product.

– Salt is made up of 60% Chloride and 40% Sodium (Sodium Chloride). You should aim to only have 1 teaspoon of salt per day, which equates to 5 grams (2 grams of sodium)

– Common foods which may contain high levels of salt (that you wouldn’t expect) are: Packaged rice, Muesli Bars and cereals, Frozen Veggies, Canned veggies, Dressings, Processed meats and even cottage cheese.

– A high amount of salt is 1.25 grams per 100 grams and a high amount of Sodium is 0.5 grams per 100g.

– A low amount of salt is 0.25 grams or less per 100 grams and a low amount of Sodium is 0.1 gram of less per 100 grams. Please note that some people may need to consume more or less salt than these. They are average and recommended. If you are concerned with your intake of salt, see your healthcare practitioner.

Salt was traditionally used to flavour and preserve foods. Now salt is used everywhere and has become a large part of modern society’s diet, because of the mass of processed foods people consume. So remember to always look at the label on preserved or processed foods to check how much salt is contained in the foods you buy. If you want to know more, email me.

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