How Much Salt is OK to Eat?
Who is guilty of liberally dousing their eggs, tomato or avocado with salt?? Or enjoying that salty packet of chips, Vegemite smeared on hot toast, soy sauce through your stir fry, wolfing back some super salty nuts with a drink or a quick frozen meal after a busy day at work? We all kind of know we shouldn’t eat too much salt but we often have no idea how or why.
It’s recommended adults have absolutely no more than 2,300mg of sodium per day, which is or 6g of salt – that’s just 1 teaspoon! It’s estimated however that what we actually eat is in fact 3,400mg per day.
The reality is that although we can see and control the salt we add to our food, it’s the sneaky salt found in processed and packaged foods that contributes to most of our sodium intake. For example (remember, we should be having a maximum of 2,300mg of sodium per day):
1 tbsp Vegemite = 520mg sodium
1 tbsp Tamari (soy) sauce = 1020mg sodium
2 slices sourdough bread = 320mg sodium
2 rashers of lean bacon = 1360mg sodium
2 cups of pea & ham soup = 1420mg sodium
1 bottle of tomato-based pasta sauce = 1900mg sodium
McCain Healthy Choice beef lasagne, 1 serving = 880mg sodium
Big Mac burger + large fries = 1295mg sodium
So why is this a problem?
Salt is essential for life. In fact it’s the electrolyte sodium in salt that is so important for humans and is kept tightly regulated in the body by the kidneys. Sodium is involved in the transmission of nerve impulses, muscle contraction and heart function. It also assists with absorbing some other nutrients in the gut as well as maintaining blood volume and blood pressure. Amazing right?
Like with all good things however, too much of a good thing can cause some pretty serious medical problems. Sodium also binds to water to maintain the right balance of fluids both inside and outside our cells. This also means it increases our blood volume, which can increase our blood pressure. High blood pressure is a risk factor for heart disease and stroke. Research has shown that reducing salt intake can help to reduce blood pressure, along with some other diet and lifestyle strategies like being a health weight and regular exercise.
So how much salt is OK to eat?
Unless you have serious medical issues related to cardiovascular health or conditions that require consuming a specific amount of sodium, my general recommendations for salt intake for healthy adults are as follows:
1. Limit processed and packaged foods
This is the golden rule: limit processed and packaged foods to an absolute minimum, which includes bottled sauces, dips, chips and crackers, salted nuts and snacks, ready-made fresh and frozen meals, packaged soups and noodles with flavouring, tinned vegetables, stocks as well as processed, cured and smoked meats and fish and of course, take away and fast food
2. Most salt will come from natural foods
Sodium is found naturally in animal products and wholefoods, in particular plain dairy products, lean meat, fish and poultry, as well as wholegrains and products made from wholegrains, fruit, vegetables, nuts, seeds, legumes and lentils, (note - vegetarians and vegans may need to see a Dietitian to make sure they’re meeting their individual requirements)
3. Compare brands
Using the 100g column of the nutrition label, compare brands and choose the product with the least amount of sodium
4. You might need more if….
If you’re highly active or live in a hot climate you may need just a little more salt in your diet to meet sodium requirements
5. Control added salt
Add just a little to no extra salt to foods and in cooking for flavour
6. You WILL get used to it
Limiting salt in your diet is an acquired taste and takes some time to adjust if you’re used to eating quite a bit of salt – but I promise, you WILL get used to it.