There are also three selected messages for consumers.
• Balancing Calories
- Enjoy your food, but eat less.
- Avoid oversized portions.
- Make half your plate fruits and vegetables.
- Switch to fat-free or low-fat (1%) milk.
- Compare sodium in foods like soup, bread, and frozen meals – and choose the foods with lower numbers.
- Drink water instead of sugary drinks.
The sodium guidelines are as following.
• Reduce daily sodium intake to less than 2,300 mg
• Reduce intake to 1500 mg among persons 51 and older, if you are African American of any age or have hypertension, diabetes or chronic kidney disease. The 1500 mg recommendation applies to about half of the US population, including children, and the majority of adults.
• ¼ teaspoon salt is equal to 600 mg sodium
• ½ teaspoon salt is equal to 1200 mg sodium
• ¾ teaspoon salt is equal to 1800 mg sodium
• 1 teaspoon salt is equal to 2300 mg sodium
On average, Americans consume about 3,400 mg of sodium per day. The major culprits are processed foods such as luncheon meats, canned soups, and prepared mixes. Check this graphic to see breakdown of salt consumption http://www.cdc.gov/salt/food.htm.
The best method that I know of to reduce sodium is to get in the kitchen and get cooking. I recommend use fresh ingredients. Instead of focusing on reducing sodium, I am focusing on using herbs. It just sounds better to tell me what I can eat.
Although I may not make the 1500 mg of sodium per day, my goal is to move in that direction. Here is a recipe to help you get started on that 1500 mg per day road.
Herb Spice Blend
Makes about ¼ cup.
1 Tablespoon whole black peppercorns
1 Tablespoon whole white peppercorns
1½ teaspoons salt
1½ teaspoons celery seeds
1½ teaspoons dried thyme
1½ teaspoons dill seeds
2. To use, rub each side of meat with about ½ teaspoon of seasoning mixture. Grill or broil as desired.