USING LESS SALT

AND SODIUM

Nutrition Unit
Ministry of Health, Wellness and the Environment
NUTRITION AWARENESS WEEK
in keeping with guideline No 6 of the NATIONAL DIETARY
GUIDELINES of St. Vincent and the Grenadines this
session will focus on using less salt and sodium.

GUIDELINE # 6
“When cooking use less salt and salted seasonings. Eat less
salted foods and snacks.”
Outline
What is sodium
Functions of sodium in the body
Sodium needs
Harmful effects of excess sodium
“Hidden” salt and sodium
Using less salt and sodium
Using more potassium
What is Sodium?
Sodium is the main positive
ion (cation) in the fluid
surrounding cells in the body.

the main source of sodium in

the diet is Common table salt
or sodium chloride which is
40% sodium and 60%
chloride
Functions of Sodium in the body
Most of the body’s sodium is in the blood and
the fluid around cells. For good health our
bodies need sodium to help:
maintain red blood cells
regulate and maintain fluid balance
regulate and maintain acid-base balance
Maintain normal nerve and muscle function
the heart to beat normally
Sodium needs in the body
Our bodies only need tiny amounts of
sodium to function
(200 to 500 milligrams)

Sodium needs increase with increased

sweating from hot days or heavy physical
activity
 BUT
We consume far more
salt and sodium than we need
and
this can harm our bodies
Harmful effects of excess sodium
Too much salt in the
diet can cause
CARDIOVASCULAR
DISEASE
through raised blood
pressure from fluid retention
and build up in the body.

Lead to STROKE AND HEART

ATTACK
Harmful effects of excess sodium
Too much salt in the
diet can cause KIDNEY
DISEASE by
reducing their capacity to
remove unwanted body
fluid
increasing the amount of
protein in the urine
Increasing formation of
kidney stones
Harmful effects of excess sodium
Too much salt in the diet
can increase risk of
STOMACH CANCER by
increasing the growth and
action of the bacterium
Helicobacter pylori (H. pylori. )
Acting as an irritant and
inflammatory agent on the
stomach lining exposing it to
cancer- causing agents
(carcinogens)
Harmful effects of excess sodium
Too much salt in the diet
can DAMAGE BONE
HEALTH by:
increasing calcium levels
in the urine
Increasing calcium loss
from bones
Increasing the risk of
bone demineralisaton and
OSTEOPOROSIS
 Using less salt and sodium is
critical to controlling blood
pressure,
and reducing damage to
heart, brain and kidney, stomach
and bone health in our
population
Maximum levels of SODIUM intake
The daily recommended
maximum level intake in healthy
adults is
2 grams or less of sodium
THIS equals about (5 grams) or
one level teaspoon of table salt
SODIUM guide for hypertensives
High blood pressure in most
black Caribbean and elderly
people tends to be sensitive
to salt
SO
a maximum of 1 gram of sodium
or one half ½ teaspoon salt a day
is recommended for
hypertensives.
Dietary Sources of Sodium
Unprocessed foods contain natural
sodium in very small amounts
(milk, meat, fish, poultry and eggs, some vegetables)

Most processed and packaged foods are high in

sodium, which is added to enhance taste and
to extend shelf-life
“Hidden” salt and sodium
Most salt in the diet is “hidden”
in condiments and salted
seasonings like

stock cubes and bouillon

MSG (monosodium glutamate)
All purpose seasoning and onion and
garlic salts
ketchup, BBQ sauce, prepared
mustard, salad dressing
soy sauce, Worcestershire sauce
“Hidden” salt and sodium
in processed meats like
frankfurters, “hot dogs”,
vienna and other sausages,
pepperoni, salami,
bacon, ham
luncheon meat, corned
beef
salted pigtail, salt beef,
salt pork
“Hidden” salt and sodium
in cheeses and
processed fish like
Processed cheese and
hard cheese like hard
cheddar

“Salt fish”,
“Hidden” salt and sodium
in processed, instant and
fast foods like:
canned soups and other
foods
 instant or flavoured rice,
instant noodles, potato mixes
frozen french fries, pizzas
Ready-to-eat frozen meals
“Hidden” salt and sodium
in baked goods and some
ready to eat foods like:
Baked goods like muffins,
crackers and quick breads
Cake and pancake mixes
Some ready-to-eat cereals
“Hidden” salt and sodium
in salted snacks like:
corncurls,
salted chips
Salted pretzels
Snack crackers
Salted nuts and
salted popcorn
“Hidden” sodium
In other forms of sodium
used as food additives and
preservatives like:

Monosodium glutamate
MSG)
Baking powder & baking soda
Sodium nitrates & nitrites
 SODIUM CONTENT PER 100 GRAM (3 ½
OUNCE) SERVING
FOOD ITEM SODIUM
CONTENT
IN MILLIGRAMS
(mg)
BOUILLON OR STOCK CUBES 20,000
SALTED, DRIED CODFISH 8100
SALAMI 1850
PROCESSED CHEESE SPREAD 1650
SODA CRACKERS 1100
FRUITS , GROUND 1-30
PROVISION, RICE, OATS
VEGETABLES 1-100
Reduce salt and sodium intake
There are many ways to reduce salt and sodium
intake:
1. Start by not adding more salt during
seasoning or cooking food or at the table
2. Cut in half the amount of high sodium and
salted seasonings used in food preparation
3. Limit the purchase and use of processed,
canned and packaged foods.
Reduce salt in seasoning & cooking
Use fresh and dried
seasonings, herbs,
spices like:
chives, garlic, onion, ginger,
sweet pepper, flavour pepper,
hot pepper, paprika, cayenne
pepper, pimento, fine and big
leaf thyme, chadon beni,
parsley, celery, sage, basil,
rosemary, sweet marjoram,
oregano, curry, saffron, cloves,
cinnamon and allspice
Reduce salt in seasoning & cooking
Use lime juice,
vinegar, and
salt/sodium-free
seasoning blends
to season and cook
chicken, fish, and other
meats to enhance food
flavor and make them
more tasty.
Reduce salt in seasoning & cooking
COOK
 staple foods like green banana,
plaintain, breadfruit, provisions ,
rice and pasta,
 peas and beans,
 vegetables
without salt, salted seasonings
and flavor with the fresh
seasonings, herbs and spices
Reduce salt in seasoning & cooking

Rinse foods canned in

brine (salted water),
such as tuna, sardines,
and canned beans to
remove some sodium
Shop to Reduce Salt and Sodium
It is not possible to rinse or soak away the
sodium in cheese, salami, frankfurters,
sausages, pepperoni, bacon, ham, corned
beef, luncheon meat and other deli meats
SO
Reduce intake of these foods to help control
salt intake, particularly in persons who have
been diagnosed with hypertension.
Shop to Reduce Salt and Sodium

√ Buy fresh poultry, fish, and lean

meat, rather than salted, smoked,
canned or processed types.
Shop to Reduce Salt and Sodium
Choose ready-to-eat breakfast cereals
that are low in sodium.
Buy less instant or flavored rice, pasta, muffins
and quick bread made with baking powder,
cereal mixes, and packaged cake mixes, which
usually have added salt and/or sodium.
Buy unsalted snacks like unsalted peanuts and
popcorn instead of salted snacks
Shop to Reduce Salt and Sodium
Buy fresh or plain frozen vegetables
When available, buy low- or reduced-sodium
or no-salt-added versions of processed foods
that you use often.
Buy less frozen dinners, pizza, canned soups or
broths, and salad dressings—these often have
a lot of sodium.
Shop to Reduce Salt and Sodium
√ Read labels on tins
and packages for
sources of sodium and
for the sodium content
per serving of the food.
√ It is preferable to
purchase foods with a
sodium content of 140
milligrams or less per
serving.
Use more potassium rich foods
Potassium helps regulate fluid balance and
blood pressure in your body
low potassium levels may increase risk of
raised blood pressure so increased intakes of
foods rich in potassium are recommended
Getting enough potassium may help lower
your blood pressure.
potassium needs
 The World Health Organization (WHO)
recommends MINIMUM potassium
intake for healthy adults as follows:
 At least 3,510 milligrams (mg) daily

 This is even higher for hypertensives

on the Dietary (DASH) diet
 At least 4,700 milligrams (mg) daily

It is best to get potassium from food

instead of supplements.
Use more potassium rich foods
Try these potassium-rich foods:
Potato: 926 mg
Sweet potato: 540 mg
Small banana: 467 mg
Tomato: 400 mg
1/2 Avocado: 345 mg
1/2 cup cooked spinach: 290
mg
Small orange: 237 mg
POTASSIUM CONTENT IN FOOD
POTASSIUM CONTENT PER 100 GRAM (3 ½ OUNCE) SERVING
FOOD ITEM POTASSIUM CONTENT
in milligrams (mg)

BEANS AND PEAS 1300

NUTS 600
VEGETABLES (CABBAGE, SPINACH ) 550
FRUITS (RIPE BANANAS, PAWPAW) 300
COCONUT WATER 250