I started really reading labels years ago – deciding my purchase based on how much fat, sodium or ingredients listed that I didn’t understand. Sodium is probably the number one thing I look for when reading labels.
The Globe and Mail series on sodium was excellent – and really made me look at some of the hidden sodium busters. Sure, I avoided pre-packaged meals, but the bread I was buying? The bagels? Lots of sodium in there that I didn’t expect.
Soup is probably one of the worse offenders for sodium levels. Just in one serving, there is a chance to have 400-500 mg of sodium. That’s a lot. I mostly make my own now which has better flavour anyway. Do you have a can of condensed soup in the cupboard? I have one that’s probably a few years old. I looked: 1100 mg of salt per 1/2. In SOUP!
As a rule of thumb, I try to limit the kid’s sodium intake to under 1000 mg (and less is really better), and ours under 1500 – 2000 mg (although, the current percentages on products are based on a 2300 mg diet I believe).
But let me be clear – I use salt when cooking. I have sea salt to season meat with, or add to potatoes etc. That’s not where most of our problems lie. It’s the sodium in our food that we buy that gives us most concern.
What’s worse is that it’s in places I wouldn’t expect. Just this past weekend, I planned on making fajitas – a meal that combines yummy veggies, cheese, chicken – and offers something for everyone. I went to the store to get tortillas for our wraps. Each one had between 400 – 500 mg of sodium – per wrap! So just by having two fajitas, my husband and I would have had 1000 mg each. It seemed outrageous. Instead, I bought pita – 5 mg per pita of sodium – and we made pita wraps.
We aren’t going to eliminate salt completely – and I don’t think we should. I really enjoy it as a seasoning when used in cooking. But it’s use in pre-packaged food is a real concern. So much attention has been given to eliminating trans fat, at what levels should we be reducing salt to?
A few final thoughts:
- Label read and compare brands – some brands have less sodium in the same product than others.
- ‘Reduced sodium’ may not be all that it’s cracked up to be – 25% reduced salt on 1100 mg in soup really is still quite high. Also, have they added fat or sugar to replace the taste?
- Some breads have higher levels then expected. Compare.
- Canned fish like tuna and salmon are good for us, but are high in sodium. I’ve recently found canned salmon that is no salt added.
- Make your own broth and soup. There are some store bought broths I like to keep on hand for quick recipes when I run out of my home made stuff, but only certain ones have small amounts of sodium. Try to find those (the one I get is an organic brand)
- The label ‘organic’ doesn’t mean it’s low in sodium. In fact, my organic 7 grain bread that is just delicious has a higher amount of sodium than some store bought bread (but, I love it!)
- Further to the above statement, you will enjoy some things that have higher levels than others. Don’t feel guilty for that – the real goal is moderation and balance.
If you have a recipe for tortillas, I’d love it.
For further reading about sodium:
http://simplyfreshottawa.wordpress.com/2010/03/29/dried-beans/
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I'm really concerned about sodium too and try to keep the kids around 800mg a day. That seems to be the standard recommended internationally for children.(Though in North America we don't have a specific recommendation for children).
I make my own bread and soups. Another big culprit is spaghetti sauce and canned tomatoes. I recently found a no salt added canned tomato but this summer I think I'll jar my own.
That said, I think it's more important to focus on the big picture *and* look at sugars, fats, and additives first.
I've read some medical studies on the issue and sodium intake has been shown to have no effect on children's hypertension (though I'm sure the long-term effects are more alarming). It does however often create thirst in children which leads them to sugary drinks . . .
It's scary because it's such a hidden culprit. A typical grill cheese sandwich will contain more than the daily recommende amount of sodium for your child (using store bought bread and sliced cheese) and lunch meats – a staple in school-age children – are horrible! Don't even get me started on those Lunchables!
Thanks for posting! I had no idea just how much sodium I was feeding my son. Wow, a real eye opener.
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