Myths about reducing sodium intake challenged

As March is Nutrition Month, registered dietitians take this opportunity to focus on eating well.

As March is Nutrition Month, registered dietitians take this opportunity to focus on eating well.

This year, our goal is to give you the facts about common nutrition myths.

There are many myths about how to lower the amount of sodium we consume.

Sodium, the main component of salt, helps our bodies balance fluid and blood pressure, but many of us consume too much of it.

MYTH #1: Only people who have high blood pressure need to cut down on sodium.

Cutting down on sodium reduces the risk of developing high blood pressure.

Too much sodium can lead to high blood pressure, heart disease, stroke and kidney disease. Reducing sodium can also improve bone health.

Most Canadians consume 3,400 mg of sodium daily, but our bodies only need 1,500 mg. That is over double what we need.

MYTH #2: If you don’t use a salt shaker, you won’t eat too much salt.

For the average Canadian, 75 per cent of the sodium we eat comes from processed and packaged foods, not from the shaker.

Soups, deli meats, bread, cheese, bottled drinks, condiments and even desserts and sweets can contain hidden sodium.

Always check the sodium on packaged foods before putting them in your grocery chart by reading the nutrition label.

Look for foods that contain less than 15 per cent DV (daily value) sodium.

You can also reduce sodium by eating less processed foods and cooking meals at home whenever possible. When you do eat out, ask your server about low sodium options.

MYTH #3: Sea salt is lower in sodium than table salt.

All types of salt—sea salt, kosher salt and table salt—have about the same amount of sodium.

Try adding flavour to food with salt-free spices, herbs, lemon juice, vinegar, garlic and onion instead of salt.

MYTH #4: There’s no such thing as “too much sodium” for kids.

Kids only need 1,000 to 1,500 mg of sodium per day.

Most Canadian children consume more than this and in the long term it can lead to health problems like heart disease, stroke, kidney disease and high blood pressure.

Snack foods that are popular with kids, like crackers, chips, instant noodles, beef jerky and packaged lunch kits, often contain a lot of sodium.

Instead, choose low sodium fun snacks like fruit and veggie sticks, salt-free peanut butter with low sodium crackers, unsweetened applesauce or yogurt cups, or unsalted trail mix.

Try making sandwiches with leftover home-cooked meat instead of deli meat.

Looking for more information about sodium?

Visit www.healthyfamiliesbc.ca to learn more about sodium and your family’s health.

Christina Grieve is a dietetic intern with Interior Health.

Just Posted

UPDATED: Body found in burnt Kelowna home

“Firefighters later updated police that a body had been discovered inside the home. “

NDP’s Shelley Cook to try again in Kelowna West

After losing to Christy Clark in May, Cook will vie for the seat again when a byelection is called

Brewers create anti-fascist ale

Not For Nazis Nut Brown Ale will be ready in time for Christmas

Electric Avenue charged up Kelowna Winter Farmer’s Market

Plenty of clean energy vehicle options were on display at the market

Kelowna councillor back home after surgery

Charlie Hodge is out of hospital after doctors reconstruct part of his jaw

Tattooing couple opens new shop in Lake Country

Cody and Fabiana Philpott opened NSI Tattoo in August

Whistler venues could see 2026 Olympic action

Calgary is looking to cut down on costs

Michael Buble announced as 2018 Juno host in Vancouver

Awards will celebrate Canadian talent in March

Lambert renews acquaintances with Rockets

Dan Lambert, who led the Rockets to a WHL title in 2015, will see his ex-team Wednesday in Spokane

OSO reignites French classical romantic era

The OSO presents three works from era composers in their Nov. 24-26 concert, The French Connection

BC Hydro issues storm safety tips

Bulletin indicates “electrical contact incidents resulting in serious injury are on the rise.”

UPDATE: Washington Governor Jay Inslee visits B.C.

Premier John Horgan talks trains, trade with southern neighbour

Viral video shows deer killed on Snapchat in Campbell River

RCMP say they have identified those involved and are working with conservation officers

A second robbery of a Penticton business involving a weapon

Police say a male pulled a knife on a Wal-Mart security guard Monday

Most Read