Nutrition

Ban the salt shaker!

BY CHARLYN FARGO Creators Syndicate

So, how much sodium is too much? Depends on how much sodium you’ve had already. It’s the total amount for the day that matters the most – a combination of salt from the shaker and sodium in processed foods.

The American Heart Association recommends consuming no more than 2,300 milligrams of sodium per day. That’s equivalent to a little more than 1 teaspoon of table salt daily. If you have high blood pressure, the recommendation is 1,500 milligrams of sodium a day.

In a 2018 study in the journal Hypertension, researchers found that

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a high sodium intake matters to your blood pressure even if you eat a hearthealthy diet.

Researcher-correlated data on dietary intake, urinary sodium, blood pressure and other factors for 4,680 middleaged people from the U.S., the United

Kingdom, China and Japan found that blood pressure rose with higher intakes of sodium even in those who consumed high amounts of potassium and other key nutrients from fruits, vegetables, nuts, whole grains and dairy products.

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Potassium is known to modestly offset the blood pressureboosting effect of high sodium consumption, but you can get too much of a good thing. Consuming very high levels of potassium can be dangerous.

The bottom line? Ban the saltshaker at the table, and limit your intake of foods high in sodium such as bacon, sausage, ham, deli meats, chips, canned soups, soy sauce and pickles. Stay on the road to healthier eating by choosing more fruits and veggies.

Q and A

Q: Should the percentage intake of macronutrients (protein, carbohydrates and fat) be adjusted depending on body type?

A: We’ve all heard claims that individuals with different body types metabolize nutrients differently, but currently, there is no scientific evidence to support that, according to Tufts University Health & Nutrition Letter.

Here’s what is supported by science: Choose an eating pattern based on MyPlate from the Dietary Guidelines for Americans. The tried-and-true plan recommends to fill half your plate with fruits and vegetables, a fourth with lean protein and a fourth with whole grains, along with a lean dairy.

Rather than worry about macros, use the MyPlate pattern for every meal. It will help you eat healthier and maintain a healthy weight.

RECIPE

Here’s a low sodium recipe – with plenty of vegetables – to try as a summer side. Top it with your favorite protein to make it a main dish. This chopped salad is from Eating Well magazine.

CORNBREAD CHOPPED SALAD

1/2 cup cubed cornbread 6 cups chopped romaine lettuce 1 1/2 cups thinly sliced red cabbage 1/2 cup canned black-eyed peas, rinsed 1/2 cup frozen roasted corn kernels, thawed 1/2 cup halved cherry tomatoes 1/4 cup diced pimientos, rinsed 1/2 cup prepared ranch dressing 1/2 cup thinly sliced red onion

Preheat oven to 350 degrees F.

Spread cornbread cubes in a small baking pan. Bake, stirring once

halfway, until golden, 8 to 10 minutes. Let cool.

Combine lettuce, cabbage, blackeyed peas, corn, tomatoes and pimientos in a large bowl. Add dressing, and toss to coat.

Serve topped with onion and the corn-bread croutons. Serves 6 (1 1/3 cups each).

Per serving: 160 calories; 3 grams protein; 15 grams carbohydrates; 10 grams fat (2 grams saturated); 3 grams fiber; 5 grams total sugars (0 added); 272 milligrams sodium.

Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Ill. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at creators.com