Foods on a Low Sodium Diet

Sodium, an essential body mineral, needs regulating.

Only one teaspoon of table salt contains about 2,000 milligrams sodium. About one-fourth of most of our sodium intake comes from salt added to food.

Salt is one of the most commonly used seasonings in America. The salt shaker is a common sight in most kitchens, and salt is also part of many of the products that enter our homes.

Table salt is a compound known as sodium chloride. It is made up of 40 percent sodium and 60 percent chlorine. Sodium is an essential mineral because your body needs it to maintain fluid balance and to help transmit nerve impulses. Sodium also helps muscle fibers to contract and expand. Even though sodium is necessary, most people probably eat more than they need. The Food and Nutrition Board of the National Academy of Sciences now recommends that we eat only about 1100 to 3300 milligrams of sodium a day. This is a safe, adequate amount.

Vegetables also contain sodium.

Sodium occurs naturally in foods, too, but usually in small amounts. If your doctor prescribes a low-sodium diet for you, you'll be eating a lot of fresh fruits and vegetables. Certain vegetables contain considerable amounts of sodium. These include artichokes, beets, beet greens, carrots, celery, mustard greens, spinach and turnips.

You'll also be eating meats, poultry, fish, peas, beans, bread, cereals and milk products, but the amounts of some of these may be limited because meat, poultry, fish, dairy products and eggs have greater amounts of sodium than fresh fruits and vegetables. Frozen lima beans and frozen peas are also high in sodium.

Processed foods are usually much higher in sodium than fresh foods. For example, a fresh tomato has only 14 milligrams of sodium and one cup of commercial tomato soup has 932 milligrams. A cup of canned tomato sauce has 1,498 milligrams. Many other foods have salt added in processing. These include cheese, bacon, sausage, ham, pickles and sauerkraut.

Packaged foods like mixes, cereals, canned food, chili sauce, ketchup, mayonnaise, mustard, and frozen prepared foods all contain added sodium or salt.

Reading labels can help you find other sources of salt. Some of the most common sources of sodium used in processing are monosodium glutamate, sodium benzoate and disodium phosphate. If the label doesn't give the exact amount of sodium, remember that ingredients are listed in order of quantity. If you're cutting down on sodium, don't buy products if sodium is among the first three ingredients listed.

Baking powder and baking soda are almost as high in sodium as table salt. Many commercial antacids and alkalizers are high in sodium and shouldn't be taken for heartburn by people who must restrict sodium.

The drinking water in some areas also has a high sodium content. You can find out the sodium content of your drinking water by calling your local health department.

For more information on low sodium foods, contact your local county Extension office.