Dear Diet Detectives,
I’ve been hearing lots of talk lately that sodium is bad for you and I need to cut it out in order to be healthy. Is sodium truly as bad as people make it out to be?
Hello Dear Reader,
The average daily recommended intake for sodium is 2,300 mg per day, which is only about a teaspoon of salt! That being said, the average American today takes in about 3,400 mg daily. This excess of sodium can be linked to high blood pressure and heart disease. Heart disease is currently the leading cause of death in the United States, so watching your sodium intake can be one of the first steps to combat this issue. Over 70% of dietary sodium consumed comes from processed and convenience foods. A McDonald’s Big Mac alone contains 1,007 mg of sodium and a 6-inch turkey sub from Subway contains 840 mg! If these types of convenience foods are consumed often, then you can see where that excess sodium comes from.
Although sodium does seem to be considered the bad guy for our health, it is still a vital nutrient that we need to consume daily. Sodium is important to help us balance water and nutrients in our body, allow our nerves to communicate messages and control our muscles. It is also important to help regulate our blood pressure when consumed in moderation. Athletes and excessive sweaters (potentially due to working or living in hot environments) need to take in more sodium to compensate for the loss of water and electrolytes. People experiencing bouts of diarrhea or vomiting would also benefit from increased sodium due to the loss of fluids.
The best way to reduce your intake of sodium is to switch from regular stops at fast food chains and local restaurants to regularly preparing your own meals when possible. Meal prepping has been known to help many with a busy schedule ensure they’re still eating regularly while saving time in between their classes and work schedules. This is easier said than done, but your body will thank you for taking the extra effort to care for yourself.
If you need to increase your sodium intake, that does not mean you should be eating out whenever possible. Sports drinks like Powerade or Gatorade are good options to increase both sodium and electrolytes. Dairy products, canned beans and veggies, as well as nut butters, are a few other good options you can consider adding to your diet if you need to add sodium more consistently.
Have a case for the Diet Detectives? Send an email to [email protected] or corner one of your friendly dietetics students at MATC West Allis.
