Posted Dec 26, 2010
Americans consume a lot more sodium and sugar than they need every day.
The average sodium intake for Americans is 3,400 milligrams daily. The recommended maximum is 2,300 milligrams. Excessive sodium can lead to high blood pressure, which is associated with congestive heart failure, strokes and kidney damage.
A report last month by the Institute of Medicine estimated that reducing sodium intake could prevent 100,000 deaths a year and save $18 billion in medical costs. The Food and Drug Administration is working with food manufacturers to achieve voluntary sodium reductions.
Meanwhile, a study last month showed that people with higher intakes of added sugars were more likely to have lower levels of the HDL, the good cholesterol, and higher levels of triglycerides (blood fats), all which of increase obesity and risk factors for stroke and heart disease.
The study found subjects consumed 21.4 teaspoons of added sugars a day, more than 320 calories. The American Heart Association recommends that most women should not get more than 100 calories, or 6-1/2 teaspoons, a day from added sugars. For men, the maximum recommendation is 150 calories, or 9-1/2 teaspoons a day.
“It’s tough to reduce the sodium and sugar in our diets when we live in a world that pushes these types of food on us for cheaper than their healthier counter parts,” said Marisa Silbernagel, a Gundersen Lutheran registered dietitian.
“You can buy a burger, fries and a soda for cheaper than a salad and bottle of water,” she said. “Bottom line: Educate yourself.”
By comparing labels and looking at online resources for nutrition information, you’ll find that Burger King and Hardees actually use double the salt that McDonald’s uses in its food products, Silbernagel said.
“You’ll find that blended coffee drinks contain double the amount of sugar that iced coffee drinks have,” she added.
People have to find ways to make better decisions “in a world full of nutrient-sterile food that is packed with sugar and sodium,” Silbernagel said.
Ruth Vach, a Franciscan Skemp registered dietitian, said people need to read labels for salt and sugar content.
Gundersen Lutheran registered dietitians say food items with less than 140 milligrams per serving are considered “low sodium” and less than 480 milligrams is considered a low-sodium meal. They recommend no more than an average of 600 to 700 milligrams of sodium per meal.
“The first thing is to get rid of the salt shaker and look at other seasonings,” Vach said. “It’s difficult, but try it.”
Vach said prepared and processed foods make up the majority of the daily sodium intake (77 percent).
“The key here is to eat fewer processed foods and prepare meals with little sodium,” Vach said. “Focus more on whole foods. The problem is most people are not aware of the hidden sodium and sugar.”
Amber Bowe, a Gundersen Lutheran registered dietitian, said people need to look for added sugars such as sugar, sucrose, dextrose, fructose, corn syrup, high-fructose corn syrup, honey, molasses and evaporated cane juice when grocery shopping.
“Look for products without these sugars or that have these sugars listed at the bottom of the ingredient list versus as one of the first,” Bowe said.
She said it is important to identify the amount of sugar from the beverages we regularly consume.
“It can add up quickly, especially from sweetened coffee drinks, sodas and fruit-flavored beverages,” Bowe said. “Choose other varieties that are lower-sugar or sugar-free. Better yet, drink water as your primary beverage.”
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