Judy Dodd, MS, RD, LDN
Giant Eagle Corporate Nutritionist

If you have been told to reduce the salt in your diet, it's likely it is because of sodium, a mineral in salt (sodium chloride). This includes ordinary table salt, kosher salt — and yes, even sea salt — but is only a part of the issue. About 70-80 percent of the sodium in your diet is likely to come from processed and away-from-home foods.

The advice to cut back on sodium generally comes from your doctor because you have high blood pressure (hypertension) or are at risk for it. More of us are hearing this guidance since the 2010 Dietary Guidelines for Americans debate is pointing toward a need for an overall reduction of sodium. The 2005 Dietary Guidelines for Americans (DGA) set the sodium goal at 2300 milligrams of sodium a day (the amount in about one teaspoon of salt). For those who are advised to follow a lower sodium diet, the goal is likely to be 1500 -2000 milligrams per day. Since sodium is an important nutrient, setting a goal for your health is something that should be prescribed by your medical doctor.

So, what can you do? First check with your medical doctor and your registered dietitian (nutrition@gianteagle.com) for ways to meet your goals! Next, check out the labels on your favorite foods or on menu items. Ingredient lists can be a big eye-opener. Sodium is found naturally in milk, meat, fish, chicken and some vegetables. In some recipes, sodium is essential (in yeast breads, and in baking soda or baking powder). Sodium-containing ingredients help keep processed cheese and breads from molding, act as a preservative, serve as a way to make deli meats and hot dogs safer (sodium nitrate) and are part of the process of koshering meats and making pickles.

The trick is to lower sodium to a level that meets your needs. Here are some quick tips:

• Check out the DASH diet (Dietary Approaches to Stopping Hypertension). Emphasis is on including fruits, vegetables, whole grains, lean meat, low fat dairy and heart healthy. oils.
• Include more fresh or unprocessed foods in your meals.
• Read the labels of foods that have been processed. Check out the Giant Eagle^® canned vegetables (including tomatoes) that have no added salt. Reduced sodium soups, tomato juice, broths, stock and condiments are available.
• Use herbs and spices, pepper, garlic, flavored vinegars, fresh lemon and lime juice to add flavor and omit or cut down on the added sodium.
• Read labels. More companies are lowering the sodium in their foods by avoiding MSG (monosodium glutamate) and using herbs rather than added salt.
• Salt substitutes are available, but check with your doctor before you take one that has potassium as an ingredient.
• Taste before you add salt.
• Check out the sodium level in snacks and breads there are choices that are lower. For more information nutrition@gianteagle.com.

Important Physician Advice Disclaimer: The content provided by Giant Eagle^®, including but not limited to, web site, recipe and health information is for educational purposes only. This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Consult your physician for professional guidance before changing or undertaking a new diet program. Advance consultation with your physician is particularly important if you are under the age of 18, pregnant, nursing, or have health problems.

May 2010