Sodium

Sodium is a nutrient found naturally in salt. The body needs sodium to regulate fluids and blood pressure and keep muscles and nerves healthy. However, eating too much can cause high blood pressure, stroke, heart and kidney disease. Almost all Canadians consume more sodium than their body requires. For example, the average adult should only eat about 1,500 mg of sodium a day. Recommended sodium intake for children is even lower. Results from our latest national dietary survey showed that most Canadians, including children, consume more than double the recommended amounts of sodium, much higher than the tolerable upper intakes for sodium.

Over 75% of the sodium we consume comes from processed foods, including restaurant foods, baked goods (including breads), processed meats, vegetable juices, soups, cheeses and mixed dishes. Eating a high sodium diet while young may predispose children to health problems, such as high blood pressure, later in life.

Hold the salt

Keep your sodium down by:

• Eating more fresh, unprocessed foods.
• Choosing fresh and frozen fruits and vegetables, particularly those prepared with little or no added salt.
• When eating luncheon meats, sausages or pre-packaged meats, choose those that are lower in salt (sodium) and fat,
• Reading food labels when buying pre-packaged foods:
  • Use the % Daily Value to make healthier food choices: 5% DV or less is a little sodium and 15% DV or more is a lot of sodium. Learn more about how to read the Nutrition Facts table.
• Claims such as “salt-free,” “low in sodium” or “reduced sodium” on the label may help you when choosing and comparing foods
• Cutting down on added salt when you cook or at the table; try flavouring with pepper, vinegar, lemon, hot sauce, herbs or spices
• Following Eating Well with Canada’s Food Guide to plan a healthy diet.
• Choosing carefully when eating out. Many restaurant foods are loaded with sodium. Ask to see the nutrition information before ordering.