Confessions Of A Reformed Salt Addict

by Michele Cheplic | More from this Blogger

18 Oct 2006 09:44 AM

Did you know the average American eats two to three times the recommended amount of salt, every day? How does this happen? Easy.

If you were to take an informal survey regarding what people watch more carefully: their cholesterol level, fat intake or sodium level, I'm sure you would find that most would admit they concentrate more on the two former than the latter. I, on the other hand, obsess about my sodium intake. When I trained for all of my marathons I carefully monitored my sodium intake, likewise when I was pregnant. Not because I have a medical condition that warrants such careful scrutiny, I simply found myself downing excessively salt-laden products unknowingly. When I discovered how much sodium was in my diet I overhauled what I ate.

Over indulging on salt--it can happen so easily. Do you like Fritos? Believe it or not, the salty snack contains only five-percent of your day's salt. Meanwhile, a "healthy-looking" turkey and bacon sandwich on wheat bread from Arby's contains nearly 100-percent. This is a trap I fell into all the time until I wised up and started checking nutritional stats on all products to see how much salt each contained. (I started about 8 years ago and continue the practice today.) The results surprised me... they may shock you as well.

That "healthy" bowl of soup I would tote to work: a can of Campbell's Chunky pork loin-not so healthy after all. One serving will get you 82% of your day's salt. Meanwhile, each serving of noodles in an Oriental Spicy Noodle bowl will get you 52%. But remember, one bowl contains two servings. But, who eats half a bowl of instant soup? Then there were the Banquet and Boston Market frozen meals that were so convenient to pop in the oven after working 14 hour days--both contain more than 50% of your daily sodium needs. Every serving of Hamburger Helper: 41%.

And don't think having a "healthy" fruit-based dessert is a better choice than indulging in a piece of double chocolate cake-- a serving of Banquet Peach Bake gets you 23% of your day's salt. You can't taste it either. Don't believe me? Consider this: a quarter pounder with cheese from McDonalds contains five-times more salt, than a medium fry.

As I mentioned earlier, I overhauled my diet to cut down on high sodium food shortly after doing research about water retention (something I was concerned about while training for my first marathon). In addition, in my research I found that too much salt leads to blood pressure elevation and blood pressure elevation can take its toll in terms of heart disease, stroke, and kidney disease. It is a scientific fact that cutting your salt intake can significantly lower your risk of high blood pressure-- and that's a cheaper cure than drugs.

There are some people who are salt-resistant. These lucky few can pretty much eat all the salt they want and are unaffected by the sodium. I don't happen to be one of them. Rather, I started to cut down by first ditching the saltshaker. Then I started looking for reduced sodium products at the grocery store

Learn more about Michele Cheplic

Michele Cheplic was born and raised in Hilo, Hawaii, but now lives in Wisconsin. Michele graduated from the University of Wisconsin-Madison with a degree in Journalism.

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Jody Moreen (3274) 18 Oct 2006 02:45 PM

Thanks Michele for this informative blog entry! I am GUILTY of intaking too much SALT. When I was growing up my dad had an ulcer- so my mom rarely seasoned anything, so I would shake the salt shaker on everything! Can you suggest what salt alternatives to try or lower sodium salts- any brands??? I appreciate this for I have ignored this too long. I am adopted and found out my birth father had high blood pressure- so I NEED to take some steps to cut out the salt NOW! Jody

Michele Cheplic (37339) 18 Oct 2006 06:51 PM

Jody--thanks for the comment, here's what I suggest. I use Mrs. Dash it's a salt free seasoning made with an all natural blend of herbs and spices. I also use a lot of natural ingredients to offset what I would be missing from salt, such as lemon, lime, low-sodium soy sauce, etc. Also, if you absolutely have to buy convienence foods I would highly recommend Healthy Choice Meals (they are significantly lower in sodium than the traditional brands) also I use low sodium cheese (can't taste the difference) and low sodium soups like Progresso (they have a whole line of low sodium soups). I have been low salt for a while now so I really have lost my salt cravings and I order fries without salt b/c I have such a sensitivity to salt now that I have cut down so much in the last 10 years.

Good Luck with your diet amendment!! You are making a brave and wise move--I'm sure it wil pay off in the end!