Watch that sodium!
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According to the USDA, nearly all Americans 2 years old and older consume more sodium than they need – approximately 3,400 milligrams (mg). Americans are recommended to reduce sodium intake to less than 2,300 mg. according to the 2015-2020 Dietary Guidelines for Americans for sodium intake. That number is reduced further to 1,500 mg. for Americans over 51, African Americans of any age, and those who have hypertension, diabetes or chronic kidney disease.
Most sodium intake is from salt added to a variety of foods during processing (bread, chicken dishes, pizza, lunchmeat, etc.). In many cases, when an individual has a higher consumption of sodium, they tend to have higher blood pressure. Evidence shows that when sodium intake decreases so does blood pressure.
Americans are also recommended to increase potassium intake. Potassium is an essential nutrient that helps to counter the effects of sodium and assist in lowering blood pressure. Potassium is found in all food groups, but higher amounts are found in fruits, vegetables and dairy food groups.
For many senior citizens living alone and living on a budget, highly processed convenience foods are often a way of life. It can be next to impossible to reduce sodium intake to 1,500 mg. if eating processed convenience foods. Michigan State University Extension recommends the following:
- Reduce the amount of processed foods overall (frozen entrees, regular canned soups, white bread, canned pasta or casseroles, boxed dinners, lunchmeat)
- Choose foods high in potassium (baked potatoes, sweet potatoes, prune juice, tomato juice, orange juice, nonfat or low-fat plain yogurt, lima beans)
- Buy frozen veggies when on sale and portion out just the right amount that you need. Buy varieties with no sauce or added sodium.
- Make homemade soup using low sodium broth, beans, frozen veggies and herbs. Regular canned soup typically has high amounts of sodium.
- Simple meals like a baked potato with plain Greek yogurt and chives and a side salad is quick and filling without excess sodium. If you like dressing on your salad, choose one that is low in sodium when grocery shopping or make your own without adding salt.
- Fight the urge to grab the salt shaker when cooking. Try using black pepper, rosemary, garlic, and other herbs and spices to season your food.
- Look for foods labeled “low sodium” or “no sodium.”
For more ideas, check out the USDA’s MyPlate Ten Tips on Salt and Sodium.
