Return to Main Menu

Healthy eating means less salt by Tiffany Evans Dietetic Intern For more information on healthy eating, visit the Wellness Wednesday booth from 10 a.m. to 1 p.m. Sept. 27 in the Children’s Hospital lobby.   Philosophically speaking, you are either “not worth your salt,” or “the salt of the earth,” but physiologically, you’re probably consuming too much salt.   Historically, southerners have tended to prefer high sodium foods like fried foods, greens seasoned with bacon fat and country ham. Daily diets of such foods typically exceed the limit of sodium intake in a recommended healthy diet, which calls for a maximum of 2,400 milligrams (mg) of sodium per day, which is about equal to a teaspoon of salt.   Exceeding the recommended sodium consumption on a daily basis can lead to high blood pressure, which can result in cardiovascular disease. Currently, 25 percent Americans have high blood pressure and 90 percent of 65 years old and older suffer from hypertension, which is blood pressure that consistently exceeds 120/80 mmHg.   Meanwhile sedentary lifestyles, cigarette smoking and genetics can lead to high blood pressure.   When monitoring for sodium content could consider that: one breakfast biscuit contains 1,470 mg of sodium;  one normal size pickle contains 830 mg; one small cheeseburger contains 725 mg; and ½ cup of macaroni and cheese contains 900 mg of sodium.   Alternatives could include these lower sodium foods: Most fresh fruits and vegetables—usually less than 25 mg per serving One cup of milk—120 mg Three ounces of roast, fresh meat, and fish—less than 250 mg One cup of whole wheat flour—6 mg Remember these tips when shopping for lower sodium items: Many prepackaged items are high in sodium for preservation purposes. So, steer clear of lunch meats and already prepared meats as they are injected with salt for preservation; cereals are meant to keep fresh for a long time, so many contain a large amount of sodium per serving; and s oups and canned vegetables are  high in sodium unless otherwise noted.   This column is part of a series provided by MUSC’s dietetic internship program, an accredited nine-and-a-half month supervised practice. Like a medical residency program, dietetic interns already have earned at least a bachelor’s degree (though some hold master’s degrees) and undergo a formal matching process. Upon successful completion, these interns will earn eligibility to take the Registered Dietitian board examination.     Friday, Sept. 22, 2006 Catalyst Online is published weekly, updated as needed and improved from time to time by the MUSC Office of Public Relations for the faculty, employees and students of the Medical University of South Carolina. Catalyst Online editor, Kim Draughn, can be reached at 792-4107 or by email, catalyst@musc.edu. Editorial copy can be submitted to Catalyst Online and to The Catalyst in print by fax, 792-6723, or by email to catalyst@musc.edu. To place an ad in The Catalyst hardcopy, call Island Publications at 849-1778, ext. 201.