Where’s the Sodium? And Why Does It Matter?

by Theresa Ferrari, Extension Specialist, 4-H Youth Development

Sodium, generally in the form of salt, is a mineral that is regularly added to foods for flavoring and preservation. It is a necessary mineral for the human body, so you do need some sodium (a very small amount) in your diet. Your nervous and cardiovascular systems cannot operate properly without it. However, the average American gets too much sodium. Too much sodium increases a person’s risk for high blood pressure, which can lead to heart disease and stroke. Heart disease is the leading cause of death in the U.S.

High blood pressure and stroke may seem a long way off for teens. However, many young people are already consuming large amounts of sodium. According to the American Heart Association, children with high-sodium diets are almost 40% more likely to have elevated blood pressure than those with lower-sodium diets. About 1 in 7 youth aged 12 to 19 years old had high blood pressure  (hypertension) or raised blood pressure. Youth with high blood pressure are more likely to have high blood pressure when they are adults. Raised blood pressure is a major cause of heart disease. Therefore, eating a diet lower in sodium can help lower blood pressure, and thus may prevent heart disease later in life.

Some sodium is necessary because it has many important jobs — sending nerve signals throughout the body, tightening and relaxing muscles, and maintaining proper fluid balance. The kidneys regulate the body’s sodium level by getting rid of any excess. But if there’s too much sodium in the blood, the kidneys can’t keep up. Excess sodium in the blood pulls out water from the cells; as this fluid increases, so does the volume of blood. That means more work for the heart just to do its everyday job of pumping blood, which increases pressure in the blood vessels. Over time, this extra work takes it toll, and a person’s chances of suffering from heart disease goes up.

How much is enough? The 2020-2025 Dietary Guidelines for Americans recommend Americans ages 14 years old and older eat no more than 2,300 milligrams (mg) of sodium a day. For comparison, 2,300 mg is the amount in about a teaspoon of salt. Lower consumption — no more than 1,500 mg per day, about two-thirds of a teaspoon of salt — is recommended for younger children, middle-aged and older adults, African Americans, and people with high blood pressure. With most Americans getting much more than they need — 3,400 mg of sodium per day, on average – it easy to see that there is room for improvement in the American diet.

Sodium by the Numbers

1,500 mg Recommended limit for young children, middle-aged and older adults, African Americans, and people with high blood pressure
2,300 mg Recommended limit for Americans ages 14 years old and older
3,400 mg What most Americans get in their diet

Sources of Sodium

Most of the sodium in our diet comes from salt. The words “salt” and “sodium” are often used interchangeably, but they don’t mean the same thing. The chemical name for salt is sodium chloride; salt is 40% sodium and 60% chloride; therefore 1 teaspoon of salt is equivalent to 2,300 mg of sodium.

Salt is the source of about 90% of sodium in the diet. But most salt doesn’t come from adding salt during cooking or at the table — it comes from processed foods and restaurant meals.

 

According to national data about Americans’ eating habits, these foods are the leading contributors to the sodium young people eat:

  • pizza
  • breads and rolls
  • processed meats (such as bacon, sausage, cold cuts, and hot dogs)
  • savory snacks (such as chips and pretzels)
  • sandwiches (including burgers)
  • chicken patties, nuggets, and tenders
  • pasta mixed dishes (like spaghetti with sauce)
  • Mexican dishes (like burritos and tacos)
  • cheese

High-Sodium Foods Commonly Consumed by Children

Did any of these foods surprise you? Sometimes it’s easy to tell when foods taste salty. But other higher sodium foods are deceptive, such as bread, because they don’t taste salty. Then there’s my snack of salted mixed nuts: they taste salty, but with 120 mg per 1/4 cup serving, they have just 5% of the daily value for sodium. These examples mean that you have to pay special attention to sodium content when shopping and eating out.

The sodium content can be found on the Nutrition Facts label. You can find the percentage of daily value (% DV) on the label, or by dividing the amount of sodium in a serving by 2,300 mg. As a general guide:

General Guide for Low- and High-Sodium Foods

Sodium Scavenger Hunt

Do you know the amount of sodium in  your diet? Time to go on a scavenger hunt in your cupboards and refrigerator to locate sources of sodium. Collect at least five or six different foods, and try to get different types of foods. If you want to include a food that doesn’t have a food label (such as fresh fruit or vegetables), you can find expanded nutrient profiles in FoodData Central of the U.S. Department of Agriculture. Download the Sodium Scavenger Hunt, and then use the information from the labels to complete this activity.

Here is an example:

Food Item

Serving Size

Sodium Content     (per serving)

Sodium Level

%DV

Sodium Swap
Carrots, fresh 3 oz 65 mg 3% Low sodium food – no swap needed
Tuscan-Style chicken & white bean soup

1 container (15.5 oz)

1,420 mg

62%

Lower-sodium soup

Homemade soup using no-salt added beans

What conclusions can you draw from your table? Were you able to come up with sodium swaps?

Today’s Takeaway:  Sodium is a necessary nutrient, but most Americans consume more than is recommended. Now that you know the dietary recommendation for sodium, look for our follow-up post on more sodium swaps and ways to reduce sodium in your diet.

Subscribe: Don’t miss out on our health living posts. You can subscribe by clicking on the “Subscribe” button in the lower right corner of your screen. You can also check out all the other Grab and Go Resources.

Adapted from:

American Heart Association. (2018). Sodium and kids. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sodium-and-kids

Frank, A. P., & Clegg, D. J. (2016). Dietary guidelines for Americans—Eat less salt (JAMA Patient Page). Journal of the American Medical Association, 316(7), 782. https://doi.org10.1001/jama2016.0970

Harvard Health Publishing. (2009). Sodium, salt, and you. Harvard Medical School. https://www.health.harvard.edu/newsletter_article/sodium-salt-and-you

Harvard Health Publishing. (2014). How to stay in the sodium safe zone. Harvard Medical School. https://www.health.harvard.edu/staying-healthy/how-to-stay-in-the-sodium-safe-zone

U.S. Food and Drug Administration. (n.d.). Sodium in your diet. https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet

Additional References

American Heart Association. (2016). Why so many African-Americans have high blood pressure. https://www.heart.org/en/health-topics/high-blood-pressure/why-high-blood-pressure-is-a-silent-killer/high-blood-pressure-and-african-americans

Arbuto, N. J., Zoilkovska, A., Hooper, L., Elliott, P., Cappuccio, F. P., & Meerpohl, J. J. (2013). Effect of lower sodium intake on health: Systematic review and meta-analysis. BMJ, 346, f1326. https://doi.org/10.1136/bmj.f1326

Centers for Disease Control and Prevention. (2021). Leading causes of death. https://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm

Hardy, S. T., & Urbina, E. M. (2021). Blood pressure in childhood and adolescence. American Journal of Hypertension, 34(3), 242–249. https://doi.org/10.1093/ajh/phab004

Jackson, S. L., Zhang, Z., Wiltz, J. L., Loustalot, F., Ritchey, M. D., Goodman, A. B., & Yang, Q.  (2018). Hypertension among youths — United States, 2001–2016. Morbidity and Mortality Weekly Report, 67, 758–762. https://doi.org/10.15585/mmwr.mm6727a2

Leyvraz, M., Chatelan, A., da Costa, B. R., Taffé, P., Paradis, G., Bovet, P., Bochud, M., & Chiolero, A. (2018). Sodium intake and blood pressure in children and adolescents: A systematic review and meta-analysis of experimental and observational studies. International Journal of Epidemiology, 47(6), 1786–1810. https://doi.org/10.1093/ije/dyy121

Kit, B. K., Kuklina, E., Carroll, M. D., Ostchega, Y., Freedman, D. S., & Ogden, C. L. (2015). Prevalence of and trends in dyslipidemia and blood pressure among US children and adolescents, 1999-2012. JAMA Pediatrics, 169(3), 272–279. https://doi.org/10.1001/jamapediatrics.2014.3216

Rios-Leyvraz, M., Bovert, P., & Chiolero, A. (2020). Estimating the effect of a reduction of sodium intake in childhood on cardiovascular diseases in later life. Journal of Human Hypertension, 34, 335–337. https://doi.org/10.1038/s41371-01800137-z

U.S. Department of Agriculture and U.S. Department of Health and Human Services. (2020).  Dietary Guidelines for Americans, 2020–2025 (9th ed.). https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials

 

Using the Nutrition Facts Label

 

Theresa Ferrari, Extension Specialist, 4-H Youth Development

National Nutrition Month® is an annual campaign created by the Academy of Nutrition and Dietetics. In March, the Academy of Nutrition and Dietetics focuses attention on healthful eating through National Nutrition Month®. This year’s theme, Personalize Your Plate, promotes creating nutritious meals to meet individuals’ cultural and personal food preferences.

Making informed food choices and developing healthful eating habits is a year-round endeavor. The Nutrition Facts Label is a tool that can help you make good choices. The nutrition facts label appears not only on packaged foods, but on many fruits and vegetables in the produce section of the grocery store.

Sample Nutrition Facts Label

Size Up Servings

Pay attention to the serving size and the number of serving you eat or drink to discover the total number of calories and nutrients you are consuming.

  • Keep in mind that packages can–and often do–contain more than one serving. When you don’t know the serving size, it’s easy to consume more calories and nutrients than you intended.

 Consider the Calories

Calories from food provide the energy your body needs to function and grow. When you are active, you “burn” calories. To keep your body healthy, balance the number of calories you eat and drink with the number of calories your body uses.

When checking a food’s calories, remember this guide:

  • 100 calories per serving of an individual food is considered a moderate amount of calories.
  • 400 calories or more per serving of an individual food is considered high in calories.

 Choose Nutrients Wisely

The Daily Values are reference amounts of nutrients to consume or not to exceed each day for adults and children 4 years of age and older. % Daily Value (%DV) is the percentage of the Daily Value for each nutrient in a serving of the food. It shows how much a nutrient in a serving of the food contributes to a total daily diet. Use %DV to see if a serving of the food is high or low in an individual nutrient and to compare food products. The nutrients featured on the label were chosen because they tend to be low in Americans’ diets.

  • 5% DV or less of a nutrient per serving is considered low.
  • 20% DV or more of a nutrient per serving is considered high.
  • Nutrients to get more of: dietary fiber, vitamin D, calcium, iron, and potassium.
  • Nutrients to get less of: saturated fat, trans fat, sodium, and added sugars.

The U.S. Food and Drug Administration oversees food and beverage labeling. Food labeling is required for most prepared foods, such as breads, cereals, canned and frozen foods, snacks, desserts, and drinks. Nutrition labeling for raw produce (fruits and vegetables) and fish is voluntary. You can find an interactive Nutrition Facts label here.

Now that you’ve increased your label IQ, here are a few tips to capitalize on that knowledge.

Measure out single serving of snacks. Read the Nutrition Facts label on your favorite snacks and measure out single servings according to the serving size listed on the label. Keep them in resealable plastic bags or containers so you can quickly grab-and-go!

Do a label audit. Read the label on food packages in your cupboards and refrigerator. Then decide if you need to swap out items for more healthful choices, and read labels in the grocery store. Add items to your family’s shopping list that are higher in nutrients to get more of and lower in nutrients to get less of.

 Swap out one item. Check out the differences in calories and nutrients between various menu choices. Compare foods that are prepared different ways, like grilled chicken vs. fried chicken, baked potatoes vs. French fries, and compare small vs. large portions. And remember, a “super-sized” item can mean doubling (or tripling) the calories and nutrients because the serving size is larger.

You can find expanded nutrient profiles in FoodData Central of the U.S. Department of Agriculture.

Today’s Take-Away: Choosing healthful food and beverages is one way to take care of your physical health. The Nutrition Facts Label is a tool you can use to make healthful choices. You can download a description of the label FDA-ReadtheLabel-Infographic-English.

Adapted from:

Academy of Nutrition and Dietetics. (2021). National Nutrition Month ® campaign toolkit. https://www.eatright.org/food/resources/national-nutrition-month/toolkit

U.S. Food and Drug Administration. (2018). Nutrition facts: Read the label: Cool tips for kids. https://www.fda.gov/food/new-nutrition-facts-label/read-label-youth-outreach-materials

U.S. Food and Drug Administration. (2018). Nutrition facts: Read the label leader’s guide. https://www.fda.gov/food/new-nutrition-facts-label/read-label-youth-outreach-materials

Dietary Guidelines for Americans, 2020-2025

When thinking about health, physical health is likely one of the first aspects to come to mind, and the connection of food to physical health is not far behind. The foods we eat and the beverages we drink have a big impact on our health. However, we know that over time the eating patterns in the U.S. have remained below recommendations, while the science linking food and health has only become stronger. In the Dietary Guidelines for Americans, 2020-2025 you will find advice on what to eat and drink to meet nutrient needs, promote health, and help prevent chronic disease.

The U.S. Departments of Agriculture (USDA) and Health and Human Services (HHS) update the Dietary Guidelines for Americans at least every 5 years, based on current science. The guidelines translate science into recommendations to help people make healthy choices. The new edition for 2020-2025 is the first set of guidelines that provide guidance for healthy dietary patterns by life stage, from birth through older adulthood. It’s never too early or too late to eat healthy!

As this graph shows, teens are the least likely age group to have a healthy diet.

graph showing adherence to dietary guidelines by age group

Teens are the least likely age group to have a healthy diet.

Healthy eating is not about following a particular diet for a short amount of time, but rather it’s about making healthy choices throughout life. A healthy dietary pattern is not a rigid prescription, it’s about a pattern of eating over time. The Dietary Guidelines provides a framework with a set of principles. These principles allow for flexibility to take into account personal preferences and cultural traditions.

How do we make every bite count? Making choices rich in nutrients should be the first choice. Nutrients are the building blocks of food, such as protein, vitamins, and minerals. When foods have a lot of nutrients, we say they are nutrient dense.

Small changes to individual parts of a meal can make a big difference. Let’s take a meal that is a favorite for many – a burrito bowl. The table below shows a comparison of two burrito bowls. Looking at the photos, they may seem pretty similar. But on closer examination, the comparison illustrates how the more nutrient-dense choices significantly improve the nutritional profile of the meal. The result of these changes is reflected in the calories count, as well as in lower amounts of fat, sugar, and sodium.

Typical Burrito Bowl (1,120 calories)

Nutrient-Dense Burrito Bowl (715 calories)

Typical Burrito Bowl Total Calories = 1,120 Nutrient-Dense Burrito Bowl Total Calories = 715
White rice (1½ cups) Brown rice (1 cup) + Romaine lettuce (½ cup)
Black beans (⅓ cup) Black beans, reduced sodium (⅓ cup)
Chicken cooked w/ sauce (2 ounces) Grilled chicken w/ spice rub (2 ounces)
No grilled vegetables Added grilled vegetables (⅓ cup)
Guacamole (½ cup) Sliced avocado (5 slices)
Jarred salsa (¼ cup) Fresh salsa/pico de gallo (¼ cup)
Sour cream (¼ cup) No sour cream
Cheese (⅓ cup) Reduced-fat cheese (⅓ cup)
Jalapeño (5 slices) Jalapeño (5 slices)
Iced tea with sugar (16 ounces) Iced tea, no sugar (16 ounces)

I hope this comparison has given you a sense of how small changes in the choices you make can produce big results and improve the nutrient density of a meal. Were you surprised by the difference in the number of calories? The nutrient density and healthfulness of what people eat and drink often is determined ultimately by how a food item, dish, or meal is prepared, whether at home and away from home, and the extent to which it features fresh versus processed foods. Look back at our posts on Tips for Taco Tuesday and Pizza with Pizazz for some ideas for foods you can prepare at home.

Today’s Take-Away: When it comes to nutrient density, remember that small changes can produce big results. The Academy of Nutrition and Dietetics offers some additional tips for choosing a nutrient-rich diet.

The topic of making healthy food choices is too big for one blog post – this is just a small bite. We’ll return to this topic in the future, so come back for more information and ideas.

Yours in Health,

Signature

Theresa Ferrari, Extension Specialist, 4-H Youth Development

Adapted from: Dietary Guidelines for Americans, 2020-2025

Daily Dose- Tips for Taco Tuesday

plate with food

Tips for Taco Tuesday: My taco turned into taco salad, using ingredients I had at home

Tacos have their origin in Mexico. A tortilla is a type of flatbread, and a taco is simply a tortilla wrapped around a filling. Like a sandwich, the filling can be made with almost anything and prepared in many different ways. Here are some tips for Taco Tuesday!

Many restaurants feature specials for Taco Tuesday, but you can make tacos at home! The variations of tacos are endless! When you make your own tacos, you get to the control the ingredients.

 Be Mindful about MyPlate

To pack the most nutritional punch into your tacos, use MyPlate to design yours. Be mindful of the sodium and fat content of your food choices. Meats and cheeses will contribute to the fat content; they also contribute important vitamins and minerals. Cheese, canned beans, and prepared tortillas and chips will contribute to the sodium content. Read labels to select low-sodium varieties. You can include any ingredient, just consider the portion size. Fresh veggies add vitamins and minerals. They are naturally low in calories and sodium – they’re colorful too!

Make-Your-Own Taco Bar

If you set up a Make-Your-Own Taco Bar, you can satisfy everyone’s individual tastes.

Grain

  • Soft tortilla (flour or corn)
  • Taco shells
  • Tortilla chips
  • Cooked rice

 Vegetables

  • Pepper, chopped or in strips
  • Diced tomatoes
  • Shredded lettuce
  • Shredded spinach
  • Cauliflower (roasted or fresh)
  • Shredded carrots
  • Diced onions
  • Sliced avocado
  • Shredded red cabbage
  • Corn

Protein (see recipe for seasoning mix)

  • Ground turkey or beef
  • Shredded chicken or pork
  • Fish or other seafood
  • Beans – black, kidney, pinto, garbanzo, white, or combination

Dairy

  • Shredded cheese

Other Toppings & Seasonings

  • Chopped cilantro
  • Squirt of lime
  • Salsa or hot sauce
  • Chopped green onions
  • Red pepper flakes
  • Thinly sliced radishes
  • Sour cream
  • Black olives

Theresa’s Twist on Pandemic Taco Tuesday

I’m making limited trips to the grocery store these days. Since it’s been almost 2 weeks since I’ve been shopping, to make my taco I had to use the ingredients I had on hand.

Challenge accepted! I didn’t have tortillas, but I did have some tortilla chips, so my taco turned into taco salad. I still had some fresh vegetables and I had made my own chili over the weekend.

Tip: Layering the spinach between the tortilla chips and the chili kept the chips from getting soggy.

  • Tortilla chips
  • Shredded spinach
  • Three-Bean Chili
  • Shredded Colby-Jack cheese
  • Cilantro
  • Avocado slices
  • Orange pepper rings
  • Chopped red onion
  • Sliced radishes
  • Squirt of lime

Check out our Make-Your-Own Taco activity page here.

Make Your Own Tacos Bar 

 

Packaged seasoning mixes usually contain a lot of sodium. Here’s a recipe to make your own.

HOMEMADE SEASONING MIX

Prep: 5 minutes

Yield:  appx. 2 Tablespoons of seasoning, enough for 1 ½ to 2 pounds of meat or vegetables

Ingredients:

  • 1 teaspoon chili powder
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon ground cumin
  • ½ teaspoon dried oregano
  • ¼ teaspoon ground pepper

Equipment Needed:

  • Measuring spoons
  • Small bowl

Directions:

  1. Measure all ingredients and combine.
  2. Add seasonings as you are cooking meat or vegetables.
  3. If making ahead, store in airtight container.

I hope you have enjoyed these Tips for Taco Tuesday!

Yours in health,

 

 

 

#TacoTuesday #MyPlate #VaryYourVeggies #CookAtHome

#4HInThisTogether #StayHomeOhio #ThankYouPublicHealth #leanonyourlandgrant #LandGrantFierce #OSUExtension #ohio4h #COVID19 #coronavirus #4thH #4Hhealthliving

Daily Dose- Pizza with Pizazz

Pizza and salad makes a meal

Let’s participate in Pizza Day! Ohio Governor Mike DeWine announced Spirit Week, with Friday as Pizza Day. The governor has asked everybody who participates to tag their pictures with #SpiritWeekOhio #InThisTogetherOhio #StayHomeOhio. Your photo may be featured on state social media platforms!

Pizza has been called the world’s most popular food. Traditional pizza is cooked in a wood-fired oven. It originated in Italy and was brought to the U.S. by Italian immigrants, where it has taken on a life of its own. About 1 in 8 Americans eat pizza on any given day.

Composed of flatbread with toppings, pizza had humble beginnings. It started as peasant food, but it’s fit for a queen. A classic pizza is Pizza Margherita – a crust topped with soft, white mozzarella cheese; red tomatoes; and green basil. It is said to be named after Italy’s Queen Margherita. (The colors of this pizza are also the colors of the Italian flag.)

Pizza sometimes has a bad reputation as an unhealthy food, but it doesn’t have to be. Ingredients to be on the lookout for are sodium and fat. Sources of fat include meat and cheese, which, in addition to some crusts, also contribute to the sodium content. You can include any ingredient, just be mindful of amounts and portion sizes.

You can make pizza a home! Recipes abound on the internet, but you can get creative and make our own. You’ll need to look up recipes if you want to make your own crust. Here’s one to get you started. 

The variations of pizza are endless! When you make your own pizza, you get to the control the ingredients. Use your creativity to Design Your Own Pizza.

 

Be Mindful about MyPlate

To pack the most nutritional punch into your pizza, use MyPlate to design yours. Here are some suggestions:

 

Design Your Own Pizza

Be creative and use the ingredients you have on hand

Crust (Grain)

  • Naan bread
  • English muffin
  • Pita bread
  • Flour tortilla
  • Refrigerated biscuits or crescent rolls
  • Homemade pizza crust (with or without yeast)
  • Cauliflower crust (Vegetable Group)

Base

  • Tomato sauce
  • Pesto

Toppings (Vegetables) And the great debate – is pineapple on pizza acceptable?

  • Fresh vegetables (peppers, onions, zucchini, broccoli, cauliflower, tomatoes, potatoes, spinach, asparagus, etc.)
  • Cooked vegetables (great way to use up leftovers)

Toppings (Protein)

  • Meats
  • Seafood

Toppings (Dairy)

  • Shredded cheese or fresh Mozzarella cheese

Seasonings

  • Fresh or dried herbs (such as basil, oregano, parsley, chives)
  • Chopped fresh garlic or garlic powder
  • Crushed red pepper
  • Green onions
close up of homemade pizza

Pizza with Pizazz – Here’s my Pizza Day creation with ingredients I had at home

Here’s the pizza I made with ingredients I had on hand: I didn’t use the oven to make my pizza. I used naan bread for the crust, which I heated in a frying pan, with a small amount of oil to prevent sticking. I topped the naan with a thin layer of tomato sauce. I sautéed an onion, chopped garlic, and peppers – green, orange, yellow, and red (about 1 cup). I topped the crust with the vegetable mixture and added shredded parmesan cheese and basil. Easy and tasty!

The “Let’s Start Cooking” 4-H project has a recipe for Veggie Pizza (page 29).

#SpiritWeekOhio #InThisTogetherOhio #StayHomeOhio #pizza

#4HInThisTogether #StayHomeOhio #ThankYouPublicHealth #leanonyourlandgrant #LandGrantFierce #OSUExtension #ohio4h #COVID19 #coronavirus #4thH #4Hhealthliving

 

Yours in Health,