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Pass The Veggies, Hold
The Salt
By
Joan Wright |
 Norwell
- We’ve all heard it from our mothers, and most probably
repeated it ourselves to our children: “eat your
vegetables.” But now the government is pushing it as well in
its new “Food Guidelines” released this year.
Eating a “plant-based diet” rather than meat-based is the
overriding recommendation of the guidelines that encourages
nutrient- dense foods over fat and sugar based choices, and
cutting back on salt. It makes sense, is neither earth
shattering nor new and really just reinforces what we’ve all
known and heard for years. But for those of us led by our
taste buds and not necessarily health concerns, it’s time to
start listening.
One of the big culprits in our diet is salt. While the
average person eats 3400 mg/day, the recommended intake for
anyone over 50 is 1500 mg/day, which is equivalent to around
two-thirds of a teaspoon. The obvious consequence of a high
salt diet appears to be heart disease, as salt increases
blood pressure through holding excess fluid in the body. But
that high blood pressure and increased blood volume caused
by salt can also cause pulmonary swelling that impacts the
lungs. Excess salt also removes calcium from the bones
increasing the risk of osteoporosis. And, high sodium foods
force the kidneys to work harder and can lead to kidney
problems such as kidney stones.
Immediately eliminating a favorite food or ingredient is
often a set-up for failure so try decreasing salt gradually
to let your taste buds adjust. As New York Times columnist
Jane Brody says, “Moderation, rather than constant
deprivation and denial, is the key to a wholesome diet that
you can stick with and enjoy.”
Aside from putting the shaker away, cut back on sodium by
eating fresh foods over processed, reading labels to try to
eat less than 300 mg of sodium per serving, and seasoning
food with herbs, spices and citrus. Don’t be fooled by the
marketing of sea salt as a “healthier” option.
Unfortunately it is no different chemically; both contain
the same amount of sodium chloride. For a savory taste use
instead paprika, cayenne pepper, garlic, onion powder,
turmeric, oregano, or rosemary. For a sweeter taste, use
cinnamon, ginger, or cocoa powder. Read labels for less
obvious “salt” ingredients such as baking soda, baking
powder, MSG, sodium nitrate or nitrite. Replace snacks such
as chips with unsalted or cinnamon sprinkled nuts. Remember
that there are natural sources of salt such as celery,
shellfish, and milk (e.g. one cup of low-fat milk has 107 mg
of sodium).
And again, don’t be fooled by food headlines that say
“nutritionist approved.” Nutritionist is a loosely used term
that may not reflect any professional education or license.
Instead, look to a registered dietician (RD) as your best
guide to make nutritional changes to your diet.
Educated and licensed, these professionals translate science
into practical solutions and customize healthy eating plans
to one’s individual goals and concerns.
And, return to that original guideline – eat more vegetables
and fruits. It might be just the ticket to help you shake
the salt shaker habit.
For more information, you may visit the following web sites:
www.dietaryguidelines.gov
www.mypryramid.gov
www.hsph.harvard.edu/nutritionsource/salt
www.eatright.org |
About The Author
Joan Wright,
CMC, a certified geriatric care manager, is a member of
Norwell VNA and Hospice’s Alzheimer’s Care Specialty Team
and geriatric care management team. She co-facilitates NVNA
and Hospice’s support groups for caregivers of early, mid
and late stage Alzheimer’s. For more information on NVNA and
Hospice and all of its programs, you may call (781)659-2342
or visit the agency’s web site at www.nvna.org.
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