Fast facts about salt and sodium in the diet

What is sodium versus salt? 

• Sodium is naturally occurring mineral that combines with chloride to form table salt (and is also what makes the ocean salty!)  
• On food labels "sodium" refers to the amount of sodium chloride (table salt) that the food item contains. 

Why do we need to eat salt? 

• Our bodies need sodium for common functions: 
  • regulating body fluids going in and out of cells
  • regulating blood pressure
  •  nerve transmission and muscle relaxation in all muscles including the heart 

What foods contain salt? 

• Packaged foods (chips, crackers)
• Frozen foods (frozen dinners) 
• Fast Food (and restaurants)
• Fish 
• Cheese 
• Deli/ smoked/ cured meats 
• Adding table salt to meals 

How much sodium do we need? What are the recommendations for salt intake? 

• Our bodies only need 1/10 of a teaspoon a day (1/2 gram) 
• The US Dietary Guidelines recommend 1500 milligrams (mgs) or less of sodium per day for adults 
• Children ages 1 to 5 need only 300 mg a day 

How much sodium on average to we get?  

• Many Americans get 20 to 30 times more salt in their diet than the body needs
• The average adult consumes approximately 7,000 milligrams per day (4 times more than the daily recommendation!) 
• The average child eats 3,000 milligrams per day (10 times more than the daily recommendation!) 

What happens if we eat too much salt? 

• High salt diets can lead to hypertension (high blood pressure) which can damage your heart and arteries 
• Children who eat high sodium diets are more at risk for developing hypertension later in life  

How can I  make smart salt choices? 

• Remember: Salt is salt. Salts from various parts of the world and seas are not healthier and still contain sodium! 
• Read food labels and choose "low sodium" foods 
• Eat plenty of calcium-rich foods such as broccoli, yogurt, tofu, etc. to maintain a healthy blood pressure 
• Flavor your foods with plenty of salt free spices and herbs

Adapted from Nurturing with Nutrition by Dr. Melanie Bezarte and Lucille Beseler, RDN