Senior Health | Lower the Sodium in Your Diet Today

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By Jan Shapan:

Food just tastes better when it is properly seasoned. Spices are wonderful and who would argue. The problem comes when we get into a bad habit of adding more seasoning before we taste the food we are about to eat.

Salt is almost as common as air to most seniors. Wives or husbands prepare a meal for the family and season the food with salt and pepper and the family adds salt and pepper themselves often before they even taste the food.

In addition, most seniors are unaware of the levels of sodium that are added to fast foods and prepared foods routinely purchased in the local grocery store. Consequently, the sodium intake for seniors is reaching unhealthy levels.

The FDA guidelines for sodium suggest that we consume approximately 2,400 mg or less per day which equates to about 1 teaspoon of salt. This level provides the nutrient value the body needs for muscle and nerve function and maintenance of bodily fluid levels.
Unfortunately most of our sodium intake doesn’t come from what we actively use from the shaker on the dinner table. Vast amounts of sodium are already in the products we routinely buy.

To illustrate the extent of the problem, consider the following:

• Seniors are eating more and more prepared foods. Items such as frozen dinners are easy to prepare and filling but a small 5-oz. frozen turkey and gravy dinner packs 787 mg. of sodium. Be sure to read the labels and look for minimal sodium content.
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• A simple breakfast for many seniors is a bowl of cereal. No problem you may think but some brands of the common corn flakes or raisin bran contain sodium ranging from 266 mg to 340 mg. Try products such as puffed rice or puffed wheat products for a change because they are sodium free or you can mix them with your preferred brand.
• Many elderly people drink packaged veggie drinks for a healthy snack but some vegetable juice drinks contain more than 650 mg of sodium. Don’t despair. There are low-sodium brands available. Read the labels first.
• Who can argue with a warm bowl of soup when it is freezing outside? But your basic can of soup is often loaded with sodium some with over 1000mg of sodium. Take the time to look for the reduced sodium brands. Be careful of the promotional terms on the labels such as “Healthy”. This does not always mean “low sodium.”
• Historically canned veggies have been sources for high sodium. Not only do the manufacturers use sodium as a preservative but the additional sauces are sources of even more sodium. Look for canned veggies with a “No Salt Added” label and then season on your own in moderation.
• Seniors looking for a quick sandwich for lunch can hit a sodium wall with many of the traditional packaged deli meats. Beef salami, for example can have over 600 mg of sodium. The only solution is reading labels and finding manufacturers with the lowest sodium content.
• Don’t presume that you can sidestep your salt shaker and use other spices to season your favorite foods. Many alternative items such as canned jalapeno peppers can be packed with sodium. Go for natural jalapenos and avoid the canned products when possible.
• Traditional table condiments are nasty culprits as well. Staples such as ketchup, relish and capers are strong sources of sodium. There are sodium free condiments so look for them on your next purchase.

Changing our eating and food preparation habits can be a challenge at times, but high sodium levels can severely impact long term health. Begin now to pay attention to labels. Don’t buy the same old brands if they don’t pass the low sodium test.

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About The Author

Janet Shapan, has been a publisher, writer and media designer in the special interest magazine and TV production business for over 25 years. A Boomer, her passion is identifying and sharing current innovations in health, wellness and other lifestyle categories of interest to Seniors. For more information on Senior Living, visit: http://For-Seniors.org